Month: March 2017

I’ll be open for 1 class today @4pm…:)   Strength: 3 Position Clean (high hang, hang, floor) Work up to a heavy complex   15 min AMRAP 10 Sumo Deadlift High Pulls 115/75 10 Floor Presses 20 Wall Balls 20/14

GYM IS CLOSED THIS MORNING. I WILL CALL THE AFTERNOON BY 3PM. STAY WARM AND BE SAFE. FOR THOSE OF YOU WHO REALLY WANT A WORKOUT, I HAVE EXTRA SHOVELS AT MY HOUSE…;)

  WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…

SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS 27 Cal Row 27 Hang Power Snatches 45/33 50 D/U’s 21 Cal Row 21 Hang Power Snatches 75/55 50 D/U’s 15 Cal Row 15 Hang Power Snatches 95/65 50 D/U’s 9 Cal Row 9 Hang Power Snatches 115/85 50 D/U’s

THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT  AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT.   STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5   3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS