Every 1:30 for 8 sets (12 min)
5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″
” Chelsea” 30 min EMOM
5 Pull Up
10 Push Up
15 Air Squats
*Rounds should be completed within :45*
*Scale reps to complete every round. Reps should look like 5-5-10 or 15*
Strength/Skill – Hang Snatch + Snatch x 5 As many rounds as possible in 15 minutes: 1 Rope climb 10 Push-ups 15 Box jumps, 24″(20″)
10 min to establish max unbroken reps D/U’s. 21 MINUTES ALTERNATING EMOM: 5 POWER CLEANS 175/135 10-15 RING DIPS 20-30 MED BALL TWISTS 20/14
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – Strength – Partail/Rack Deadlifts 3-3-3-3-3 90% of 1RM “The Colonel” 5 Sets of: AMRAP 3 Minutes 3 Shoulder to Overhead – 155/110 6 Burpees 9 Wallball – 20/14 – Rest One Minute…
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Thrusters 5-5-5-5 TABATA’S Burpees 1 min…
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents…