Saturday, 3-23-19
WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.
WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.
Back Squat: Go off your 1RM we tested this past week. 3@75% 3@80% 2@85% 1@90% 1@95% X 4 Fight Gone Bad 3RFT 1min each for tot reps Wall Balls SDHP 75/55 Box Jumps 24/20 Push Presses 75/55 cal row rest 1 min
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: Back Squats 5X5 at your 5RM AMRAP 20: 10 Power Snatch…
This video will get you psyched!!!!!!!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225/135 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st…
7 min AMRAP 21-15-9 Deadlifts 225/155 OHS 135/95 50 D/U’s after every set. rest 5 min 9-15-21 Burpee box Jumps 24/20 DB Snatches 45/35 200m run after each round
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 WORK UP TO A HEAVY SINGLE 3 rounds for time:…
Christmas Party Saturday @ 7PM. NO CLASSES SUNDAY!!! Strength: Strict Press 3X2 W.O.D.: “The Bear Complex” Without stopping or dropping the bar, complete the following sequence, seven times: •Power Clean; •Front Squat; •Push Press (have bar land behind head, in rear-rack position); •Back Squat; •Push-Press (have bar land on chest, in front-rack position). Once you’ve…