Wednesday, 4-18-18
Painters Saturday night!!!
12 min EMOM
2 Push Press + 2 Push Jerk + 1 Split Jerk
*start light and build to heavy complex*
4 RFT:
400m run w/ wall ball bear hug hold 20/14
50 air squats
*24 min Cap*
Painters Saturday night!!!
12 min EMOM
2 Push Press + 2 Push Jerk + 1 Split Jerk
*start light and build to heavy complex*
4 RFT:
400m run w/ wall ball bear hug hold 20/14
50 air squats
*24 min Cap*
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. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM 6 RFT 200m run 12 Box Jumps 24/20 10 Power…
Strength/Skill – 1 RM Jerk Row 1000m 50 Back Squats 135/95 50 Pull-ups Time to beat – 9:21
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…
Strength/Skill – HSPU’S, DEFICIT HSPU”S, PARALLETTE HSPU”S PRACTICE 60 Double-Unders 25 Thrusters – 75/45 60 Double-Unders 15 Thrusters – 75/45 60 Double-Unders 5 Thrusters – 75/45 60 Double-Unders 25 Kettlebell Swings – 53/35 60 Double-Unders 15 Kettlebell Swings – 53/35 60 Double-Unders 5 Kettlebell Swings – 53/35
Strength/Skill – 8 min. EMOM Flexed arm Hang 15 Secs. Chest as close to bar as possible 50 Burpees 20 Front Squats @ 80% of 1 RM 50 Burpees