No 5 AM’s This week. 6 & 7 A.M.
Tuesday – No P.M. Classes (Because you will all be out drinking anyway)
Wednesday – Closed
Happy New Year!!!!!
Strength/Skill – Weighted Push-ups
10-9-8-7-6-5-4–3–2–1 S.D.H.P. 95/65
1-2-3-4-5-6-7-8-9-10 squat clean thrusters (95/53)
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE OUTSIDE RUN TODAY. BRING APPROPRIATE ATTIRE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Partner WOD Tomorrow!! THIS IS A PRETTY GOOD VIDEO. THE BEGINNING IS A LITTLE SLOW. AT APPROXIMATELY THE 6:00 MINUTE MARK IT GETS BETTER. Strength/Skill…
Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups
Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. Strength: OHS– Heavy Set of 3 EMOMx16, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 HSPU Min 3: 12 Weighted Box Step-ups (45’s/30’s) Min 4: 40 second Plank…
EMOM 12 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups Strength: E2MOM for 5 sets: 2 Push Presses + 2 Push Jerks + 1 Split Jerk. Between 75-80% of 1RM Push Press 20 Minute Time Cap: 5 Rounds Run 400m/ Row 500m 10 burpees 20 slam balls 30/20
Warm up: 2 RDs at easy pace 5 K2E 5 Air Squats 5 BB OHS 10 Lunges 30 D/U 22 min AMRAP – 20/15 Cal Row 1 Rope Climb 3:1 20 T2B 1 Rope Climb 20 OHS 95/65 1 Rope Climb 20 Jumping Squats