Wednesday, 11-2-16
Strength;
Deadlifts
10 at 65%
8 at 70%
6 at 75%
6 at 80%
4 at 85% of 1 rep max
3RFT
20 Burpee pull Ups
20 wall Balls 20/14
20 DB Walking Lunges 40/25
20m Crab Walk
20 Weighted Step Ups 40/25
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20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2
Saturday, 12-3-11
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Saturday 1-30-16
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5 RFT 20 Med Ball Cleans 20/14 15 Push Ups 10 Burpees 5 Muscle Up ( push up + dip 3:1)
Friday, 11-22-19
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Closed Thanksgiving. Friday 8 and 9 am only. Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Back Squats 15 Min to work up to a heavy 3 12 Min AMRAP 10 OHS 115/80 2 MM 50/35 10 Floor…
Saturday, 5-21-16
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The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!
Friday, 5-16-14
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No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders