Friday, 9-27-19
10 min EMOM
Squat Clean
3-3-3-2-2-2-1-1-1-1
Sets 1-3: 40-60%
Sets 4-6: 70-80%
Sets 7-10: 85%+
5 rounds for time of:
400m Run
15 bench press (135/95)
10 min EMOM
Squat Clean
3-3-3-2-2-2-1-1-1-1
Sets 1-3: 40-60%
Sets 4-6: 70-80%
Sets 7-10: 85%+
5 rounds for time of:
400m Run
15 bench press (135/95)
Strength/Skill – BHN Snatch Grip Push Jerk 3 x 3 20 Pull-ups Hang Power Snatch 3 x 3 Isabel 30 Snatches 135/95
Checkout these canned hams!!!! For those of you who do not know what that means, in the bodybuilldimg world that’s how amazig triceps are defined!!! Yikes Kimmy B., NICE!!!!! Strength/Skill – O.H. Squat For Time: 100 – Squats 80 – Sit ups 60 – Box Jumps 24/20 40 – KB Swings 53/35 20 – Thrusters…
Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Front Rack Lunges 21-18-15-12-9-6 Front Rack Walking Lunges (Opportunity to improve on racked position) Toes through Rings
Closed! Enjoy your families!!! Friday: 9AM Class, 4 and 5PM Class.
Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM. Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!! For Time: 1000m Row 25 Box Jumps (30″ / 24″) 25 Thrusters (125# / 85#) 25 Burpee Chest to Bar Pull-ups 25 Power Cleans (170# / 120#)…
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…