Wednesday 7-1-15

Warm up: 2rd at an easy pace 10 Light DB upright row to press 10 Banded Strict Press 10 Banded Pull Aparts 10 Jumping Squats 9min EMOM – Push Press Min 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 70-75% Min 7-9: 1 @ 75-80% For time – 30-24-18 2-DB Hang C&J 50/35…

Happy Birthday Sarah!!!! We will need a head count for the BBQ on May 25th. Please sign up at the front desk. Thank you. Strength/Skill – Clean Find 1 RM 21-15-9 reps for time of: Handstand push-ups Pull-ups Post time to comments.

NO 10:00 AM CLASS SATURDAY 8-16-14 10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18 Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35 For load: Split Jerk from the rack 5-3-3-1-1-1 “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…

Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest

Strength/Skill: Romanian Deadlifts 3×10 @ 60% 15 min Running Clock 150 Wallballs with remaining time an AMRAP of: 200m run 20 KBS 53/35 10 pull ups