Saturday, 2-1-20

FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80% 21-15-9 One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms) Power Cleans 135/95

NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees   10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…

NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH BRING APPROPRIATE CLOTHING FOR OUTDOOR RUN Strength/Skill – Weighted Push-up 15 min. A.M.R.A.P. 1…

A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds…

HAPPY BIRTHDAY TO US!!!! 7 YEARS – 10-15-2010 COWFISH @ 7PM. 7 RFT: 250m Row 15 Back Sq. 75/55 11 Pull-up 10 Push-up 1 Rope Climb