Monday, 1-28-19
Every :30 for 5 min
4 Power Snatch 95/65 (TnG)
4 RFT
10 Devil Press 50/35
15 DB Power Clean 50/35
20/15 AAB Cals
25 Box Jump Overs 24/20
*27 min Cap*
Every :30 for 5 min
4 Power Snatch 95/65 (TnG)
4 RFT
10 Devil Press 50/35
15 DB Power Clean 50/35
20/15 AAB Cals
25 Box Jump Overs 24/20
*27 min Cap*
9AM TODAY!!! Strength: 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang Squat Clean Work up to a Heavy Complex 27-21-15-9 reps for time: Toes to Bar Overhead Squats (95/65)
9AM CLASS TODAY WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Deadlifts 5X8 @ 50% “The Chief” 5 RFT AMRAP 3:…
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 5×5 Strict Pull Up 5×5 Weighted…
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
Strength: Every 90 sec for 7 sets 3 Front Squats Sets 1-3 @ 65-75% Sets 4-7 @ 80-85% of 1RM 16 min AMRAP 30 Cal Row 20 Box Jump Overs 24/20 10 Push presses 135/95 5 M/U (scale 10 Pull ups and 10 Dips)
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm + 5 sets @100% that means like an animal!!! 20 kbs 2/1.5 pood 60 double unders rest 3 min b/t sets 3 mins rest b/t sets means balls to the wall!!!!!!!!!!