Tuesday, 4/19/11

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Strength – Back Squat 5×5
W.O.D. – 10 Rounds for Time
10 Thrusters
10 Ring Push ups

Run more efficiently and injury free with the Pose Running Technique

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Wednesday, 1-9-19

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Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.   In teams of 3 – Buy in: 3 Rds 60 HSPU 2:1 20 Bar Mu ( 30 Pull Up + 30 Dips) ..then… 30 Power Snatch 75/55 30 Power Snatch 95/65 30 Power Snatch 115/75 30 Power Snatch 135/95 30 Power Snatch 155/105…

Thursday, 8-3-17

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  WE RAISED $307.00 SO FAR FOR  31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!!   GYMNASTICS 5X5 STRICT PULL UPS 5X5 STRICT T2B 5X5 WEIGHTED PUSH UPS   15MIN AMRAP 6 RIGHT ARM DM/KB OHS 35/20 12 KBS…

Monday, 4-13-15

Byadmin

Strength: 5 X 1 Pause Power Snatch + 1 Hang Snatch + 1 Snatch Balance Between 65-80% of 1RM ( 3 sec pause at knee) 3RFT w 15 min cap 15 Bar facing Burpees 1 rd of “DT” 12-9-6 Deadlifts 155/115 Hang Power Cleans Jerks   Back Squat 5@70% 3@80% 1@90% EMOM: 4 @ 80%…