As of right now gym will be open at 4. If you plan on coming please come early, should it get bad, I might close early!! I will not cap class.
Stay tuned for closings or delays.
30 Min to Complete:
6×1:00 L-R-C Plank
6×8 Single Leg Glute Bridge, each leg
6×10 Single ARM Kneeling Bent Over Row, each arm
4×1:00 Hollow Rock Holds
4×8 2-DB Single Leg RDL, each leg
12 Min EMOM
1- 6 Front Squats from the floor @55% 1RM
2- 12 Push Ups
3- 14 Box Jump Overs 24″/20″
Warm up – Three rounds 10 D.U.’s 20 Lunges Shuttle run W.O.D. Complete as many rounds as possible in 20 minutes of: Push press, 10 reps (115/65) 10 KB Swings (1.5/1.0) 10 Box jumps, 24/20
Strength/Skill – 10 min to work on D/U’s 20 Power Clean 155#(105#) Run 200m 20 KB swings 32kg(24kg) Run 200m 20 Overhead Squats 115#(75#) Run 200m 20 Burpees over the bar Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps 24″(20″) Run 200m 20 Squat Cleans 115#(75#) Run 200m 30 min…
If you signed up for the open, all open WODS will be scored on Saturday’s between 10-11 A.M. If something comes up and A Saturday is no good, we will reschedule you for a time during the week. Please try to be available on Saturday’s. Strength/Skill – Weighted Push-up, 3 x 10 Three rounds for…
Regular hours today…who loves ya?? 12 Min EMOM Even: 5-10 Strict Pull Up Odd: 5-10 T2B 10 RFT – 9 S2O 135/95 35 D/U
Strength: Deadlifts: 6X3 between 70 and 80% 8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….