Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
We are open for the 5pm class only!!!! MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES. Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* 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
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups
This is Benchmark week. Warm Up Annie…this is timed. Strength: 5 min EMOM 5 Front Squats All sets between 75-85% 9-11 Tribute WOD 11 Box Jumps 30/24 11 Thrusters125/85 11 Burpee C2B Pull Ups 11 Power Cleans 170/120 11 HSPU’s 11 KBS 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75…
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S 15 minutes to practice or test a Tall Snatch. DEMO VIDEO 1 minute AMRAP of Jerks @ 185/120# -then (no break)-…
For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*