Friday, 1-3-20
40 sec on / 20 sec Rest
Single Arm KB overhead Hollow Body Flutter Kicks
KB Russian Twists
Single Arm TGU Sit Up
Tall Kneeling Chop
For 20 Min
1,2,3…Thrusters 95/65
1,2,3…CTB Pullups
1,2,3…Bar-Facing Burpees
40 sec on / 20 sec Rest
Single Arm KB overhead Hollow Body Flutter Kicks
KB Russian Twists
Single Arm TGU Sit Up
Tall Kneeling Chop
For 20 Min
1,2,3…Thrusters 95/65
1,2,3…CTB Pullups
1,2,3…Bar-Facing Burpees
Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….
Strength/Skill – O.H. Squat 6 x 2 “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups
Click on the Reebok CrossFit Link below and enjoy free ground shipping!!!! Strength/Skill – High Bar Back Squat 3 RFT 5 Deadlifts 225/205 10 Burpee Box Jump Pistols(Alternating Legs) 24/20 or Burpee Pistol Box Jumps 30 D/U’s Time to Beat 6:30 Matty P
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! “For time: 5 Rope Climbs 3:1 75…
7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*
STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″