Saturday, 7-1-17
Monday Hours: 9 &10AM. Open Gym 4 and 5PM.
With a partner complete
1000m Run
200 Wall Balls 20/14
150 Box Jumps 24″/20″
100 Pull Ups
50 S2O 135/95
25 man makers 35/25
Monday Hours: 9 &10AM. Open Gym 4 and 5PM.
With a partner complete
1000m Run
200 Wall Balls 20/14
150 Box Jumps 24″/20″
100 Pull Ups
50 S2O 135/95
25 man makers 35/25
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! HEE HEE HEE
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2 AMRAP 15 mins: 200m Run 8 Bar Facing Hand Release Burpees 4 Push Jerks 155/105 2 TnG Power cleans 155/105
MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – NONE Here is The 12 days of Christmas WOD you will need 2…
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
Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80
The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U