Wednesday, 12-7-16
Deadlifts;
10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90%
16 min AMRAP
10 Floor Press
20 Weighted Sit-Ups
10 SDHP
20 Hip Extensions/ Good Mornings
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Monday, 6-25-12
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From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…
Friday, 1-3-14
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NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up
Wednesday, 6-26-13
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For time: 20 Deadlifts (315/215 lbs) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 60 S.D.H.P. 55/35 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (315/215 lbs)
Tuesday, 8/9/11
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Strength/Skill – Hang Squat Snatch 3-3-3-3-3 21-15-9 O.H. Squats 95/65 Push-ups (Hand Release) KB Swings 53/35 The 9 foods the U.S. Government is Paying you to Eat article via The Atlantic In 2009, the federal government spent $12.3 billion in payments to America’s farmers. The number was cause for celebration, and not only among the…
Saturday, 2-29-20
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3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm
Saturday, 5-21-16
Byadmin
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!!!