Tuesday, 3-14-17
I’ll be open for 1 class today @4pm…:)
Strength: 3 Position Clean (high hang, hang, floor)
Work up to a heavy complex
15 min AMRAP
10 Sumo Deadlift High Pulls 115/75
10 Floor Presses
20 Wall Balls 20/14
I’ll be open for 1 class today @4pm…:)
Strength: 3 Position Clean (high hang, hang, floor)
Work up to a heavy complex
15 min AMRAP
10 Sumo Deadlift High Pulls 115/75
10 Floor Presses
20 Wall Balls 20/14
W.O.D. 4 Rounds for time: 30 Double Unders 20 Walking lunges (45/25lb. plate) 10 Power cleans 185/135 135 /95 95/45
Bench Press 4×10 build up in weight.. follow each set of bench with a max set of Push Ups, go to failure with the push ups. 4 RFT 15 DB Push Press 50/35 12 DB Power Clean 9 Burpee over DB’s *24 min Cap*
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…
WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!! TEMPO SNATCH GRIP DEADLIFT 7 SEC UP TO HIP, 7 SEC DOWN TO FLOOR, 3 SEC REST ON FLOOR. 4×3 90-95% of 1rm…
John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home today from 2-4 and 7-9. Mass is on Friday @10am at St John’s Teams of 2 – 100 Air Squats 10 Burpee Pull Up ( 5 ring MU) 75 Air Squats 20 Burpee Pull Up (10 Ring MU)…
Important Membership Change Inforamtion 10 Deadlifts 315/225 20 Wall Balls 20/14 30 Toes to Bar 40 Burpees (Both feet land on 25 lb. plate) 50 Hang Power Cleans 95/65