Wednesday, 10-30-13
Strength/Skill – Hang Snatch + Snatch x 5
As many rounds as possible in 15 minutes:
1 Rope climb
10 Push-ups
15 Box jumps, 24″(20″)
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Monday, 3-26-18
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Strength: 30 min to complete: 4×10 Front DB Raises, each arm 4×10 Reverse Flys 5x 12 Banded hamstring curls 5×15 Reverse hypers w/band (if you do it with a band do 10 banded then 5 without band immedately after) 5×10 Arnold Press 18.0 21-15-9 DB Snatch 50/35 Burpee Over DB *10 min cap*
Friday, 11-24-17
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Today 8 and 9am only! Double DT 10 RFT: 12 Deadlifts 155/105 9 Hang Power Clean 6 S2O
Monday, 12-25-17
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We are closed. Merry Christmas!!
Friday, 6-7-19
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E3MOM for 12 min 8 Back Squats all sets between 40-50% of 1 RM 3 RFT 25 Thrusters 45/35 20 T2B 15/12 AAB Cal 10 Chin Ups *14 min Cap*
Friday 9-4-15
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Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. and regular PM classes. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. Strength : Snatch Build to a heavy single WOD: For time- 15 Burpees Run 200 meters with a 20/14 pound…
Wenesday, 10-22-14
Byadmin
15 min to get your 2RM push Press Complete as many rounds as possible in five minutes of: 3 Deadlifts, 275#(185#) 7 Push press, 115#(75#) Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG