Strength:
30 min to complete:
4×10 Front DB Raises, each arm
4×10 Reverse Flys
5x 12 Banded hamstring curls
5×15 Reverse hypers w/band (if you do it with a band do 10 banded then 5 without band immedately after)
5×10 Arnold Press
18.0
21-15-9
DB Snatch 50/35
Burpee Over DB
*10 min cap*
Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: Every 30 sec for 8 min 1 Hang Power Clean @ 70-80% 14min AMRAP 30 KBS 53/35 20 Wall Balls 20/14 10 Strict HSPU’s 5 Power Cleans 165/115
Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. Strength: Strict Press 5×5 Close Grip Bench 4×10 Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in…
We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking the full hour. Your WODS if any will be…
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
Buckley’s this Saturday night at 7. Let me know if you can make it to dinner. Strength: 5 sets 30 sec on 30 sec off -Strict Handstand Pushups* 30 sec on 30 sec off- Strict T2B 4RFT 30 Wall Balls (20/14) 15 Hang Power Cleans (135/95)
10 min EMOM 1 Push Press and 1 Push Jerk work towards a heavy double 5 rounds for time: 5 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 15 CTB Pull ups