Wednesday, 12-18-19
20 Min to complete:
3×8 Bench Press/ Superset w Decline Push Ups to failure
3×10 French Press/ Superset w 25 Bench Dips
3×10 DB Press/ Superset w 10 DB Flyes
5 RFT
20 Pistols
15 T2B
10 KBS 70/53
20 Min to complete:
3×8 Bench Press/ Superset w Decline Push Ups to failure
3×10 French Press/ Superset w 25 Bench Dips
3×10 DB Press/ Superset w 10 DB Flyes
5 RFT
20 Pistols
15 T2B
10 KBS 70/53
Strength/Skill – Bench Press 4 x 3 25 One Arm D.B. Racked Walking Lunges 45/25 25 K.B. Swings 53/35 25 Ring Dips/Dips/Push-ups 25 Pull-ups 25 Weighted Ab-Mat Sit-ups 25 D.B. One arm Shoulder Press Partiton (l) (r) anyway you wish 25 Ring Rows 25 Air Squats
Strength/Skill – Deadlift 3×5 12 min AMRAP: 1 Kettlebell Clean 1 Goblet Squat 10 Mountain Climbers 2 KB Cleans 2 Goblet Squat 10 Mountain Climbers3, 3, 10…
GOODALE FARMS WILL BE HERE THIS FRIDAY AFTERNOON AT 5PM. COME GET YOUR GRASSFED MEAT AND DAIRY AS WELL AS YOUR PRODUCE. NEXT WEEK WE WILL START A 7PM CLASS ON TUESDAY AND THURSDAY. COMES THE FALL THAT TIME SLOT WILL BE FOR THE CHALLENGE CLASSES. JULY 4TH, WE WILL HAVE 8 AND 9AM…
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Romanian Deadlifts 21-15-9 Deadlifts 275/155 Box Jump 30/24
Please read a great article about member Kevin Pollacks amazing journey 15 Min AMRAP 35 Double Unders (70 single unders) 15 Toes to Bar 10 Back Rack Step – Ups 95/65 20/20 8 am Class Tuesday morning only. Closed Christmas Day No 5am class on Thursday. AM classes are 6 and 7 only. Regular PM…
No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders