Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple.
Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!!
Strength:
16 Min EMOM
ODD- 3 TnG Power Snatch 65-75% of 1RM
EVEN- 5-7 Strict HSPU
WOD:
28-21-15-9
Thruster 45/30
T2B
*Begin each rd with 150′ Farmers Carry 45/30 DB or KB*
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
W.O.D. 21-15-9 Deadlift Overhaed Squat
Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run