Tuesday, 2-5-19

Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex   Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets  

MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Power Snatches 5-5-5-5 W.O.D. -Weight….it’s running “FRAN”!!!! 21-15-9 Thrusters 95/65 Pull-ups 290m run 45/25lb plate between ever round. Weight its running Fran, get it….lol, lol!!!!

Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s

” Will ” 6 RFT 14 Back Squat 135/95 19 Deadlifts 135/95 Background: “Will” is a Hero workout created to honor Trooper William Moden of the Colorado State Patrol, who died in the line of duty on June 14, 2019. At the time of his death, Trooper Moden was assisting at the scene of a motor vehicle crash…

We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 10 min AMRAP 1000m Run 30 Air Squats… ..in remaining time AMRAP 3 Power Snatch 135/95 3 OHS 135/95 rest 5 min 10 Min AMRAP 1500m Row 30 air squats… ..in remaining time AMRAP 5 hang power clean 135/95 5 front…

Tony’s Sushi Saturday night for cocktails @6pm.   E2MOM for 12 min 5 Hang Power Clean + 3 Front Squats + 2 Push Jerk Build to heavy UNBROKEN complex Open cap test 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans…