Friday, 11-24-17
Today 8 and 9am only!
Double DT
10 RFT:
12 Deadlifts 155/105
9 Hang Power Clean
6 S2O
Today 8 and 9am only!
Double DT
10 RFT:
12 Deadlifts 155/105
9 Hang Power Clean
6 S2O
Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…
W.O.D. 21-15-9 Deadlift Overhaed Squat
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…
Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…
Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…
W.O.D. 21-15-9 Deadlift Overhaed Squat
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…
Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…
Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…
W.O.D. 21-15-9 Deadlift Overhaed Squat
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…
Closed Thanksgiving. Friday 8 and 9 am classes only. EMOM 20: Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement Odd: 12 KBS 70/53 Front Squats Every 1:30 for 9min (6 sets) 3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular…