John Donohue, Sue’s husband, passed away 10-17-17. 🙁
The services will be had at Sinnickson’s Funeral Home on Thursday Oct 19th from 2-4 and 7-9. Mass on Friday @10am at St John’s
Make sure you visit the Kryptonite booth at the CM street fair this Saturday!!!
Strength:
Back Squat
10 @ 50%
8 @ 55%
8 @ 60%
2×6 @ 65% of 1 RM
5 rd for Reps:
:30 DB Squat Thrust 70/50
:30 Rest
:45 D/U (2:1)
:15 Rest
:30 KBS 53/35
:30 Rest
Todays Classes 9 and 10:30 AM only BBQ 1PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
Closed for Thanksgiving. 9AM class Friday. No PM classes. Strength/Skill: 12 min EMOM 7 weighted Pull ups 7 weighted Dips 3RDS 10 Power Cleans 135/95 15 Burpees 20 T2B 25 D/U’s
Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses
Thanks to everyone who donated to the Thomas Valva Fundraiser this weekend. Through your generosity we raised $ 2320.00. 8 Sets 5 Front Squats 8 Back Squats 65% of Front Squat Rest 2 Min Between Sets Annie 50-40-30-20-10 D/U’s Sit Ups