Monday, 11-28-16

Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 Banded Hamstring Curls 15 min to complete 10 Deadlifts @ 70% 8 @ 75% 6 @ 75% 6 @ 80% 4 @85% 10 @75% Granite Games Quaifer #2 20-18-16-14-12-10-8-6-4-2 Wall Ball 20/14 10-9-8-7-6-5-4-3-2-1 T2B ( Hanging Knee Raises)…

Strength/Skill – Clean Complex 1 x 5 (1 Clean, 1 Push Press, 1 Jerk) Five rounds for time of: Run 200 meters 185/135 pound Deadlift, 21 reps

The Cause Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…

Holiday schedule: July 4th and 5th : 7,8,9 am only!     Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…

Tribal Games Friday Night, no 6pm class. Strength: Box Squats 5X3 increasing weight Partner WOD Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5…

Strength/Skill – BHN Snatch Grip Push Jerk 3 x 3 20 Pull-ups Hang Power Snatch 3 x 3 Isabel 30 Snatches 135/95