Friday, 8-12-16
Strength:
Push Press
70%x5
75%x5
80%x3
85%x3 X2
5RFT
Row 250m
20 Wall Balls 20/14
20 KBS 53/35
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Friday, 1/10/14
Byadmin
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs
Monday, 12-16-19
Byadmin
15 Min to work up to a heavy single Front Squat 12 Min AMRAP 12 Front Squats @50% of 1RM 12 CTB PU 12 DB Push Jerks 55/35 12 CTB PU
Friday, 2-13-15
Byadmin
No 8 AM Class Saturday. If you are coming in tomorrow please bring in a deck of cards. Strict Press 3-3-3-3-3 reps Push Press 2-2-2-2-2 reps Push Jerk 1-1-1-1-1 reps Cleans 1-1-1-1-1
Monday, 1-5-15
Byadmin
Strength/Skill: Back Squat: 50%x5, 60%x5, 65%x5, 70%x5, 65%x5 – rest 90 sec between sets Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 25 Strict pull-ups
Saturday 9-5-15
Byadmin
Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. AMRAP 7 minutes of: 18/12 Calories Rowing 15 Thrusters 95/65 12 Dips Rest 5 Min AMRAP 7 minutes of: 50m Shuttle Run (25mx2) 25…
Thursday, 6-1-17
Byadmin
120 Double-unders 600m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups Skill: Snatch: work up in weight if form is good.