Friday, 2-28-20
Fran
21-15-9
Thrusters 95/65
Pull Ups
Pause Front Squats
8 x 3
Increasing weight….no Bounce
Fran
21-15-9
Thrusters 95/65
Pull Ups
Pause Front Squats
8 x 3
Increasing weight….no Bounce
Strength/Skill: Back Squat: 50%x5, 60%x5, 65%x5, 70%x5, 65%x5 – rest 90 sec between sets Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 25 Strict pull-ups
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Capacity Test 20 min AMRAP 50 WB 20/14 50 D/U’s 40 Box Jumps 24/20 40T2B 30 C2B Pull Ups 30 Bar facing Burpees 20 Cleans 145/100 20 jerks 145/100 10…
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Box Squats 70%x3 75%x3 80%x3 85% 3×2 7 R.F.T. 15 Box Jumps 24/20 10…
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 9AM CLASS TODAY!! Strength: Push Presses 5X5 close to your 5RM AMRAP 4: Buy-in:…
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3