Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes.
Strength/Skill – Front Squat 5 x 3
3 R.F.T.
22 Kettlebell swings (2 pood)
22 Box jump 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots (20/14 pound ball)
NO 5AM CLASS TODAY!!!! Strength: Bench Press 5X5 @ 75-85% 4 RFT- 20 Weighted sit ups 45/30 15 Weighted Good Mornings 75/45 10 HSPU 5 M/U’s 200m Run
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS
with a partner – both partners run Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees
Paleo Challenge starts today!!!! WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store…
Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)