MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007.
Hero W.O.D. – “Badger”
3 Rounds for time:
30 – 95/65 Squat Cleans
30 Pull-ups
800m run
Bench Press – 5-5-3-3-1 For time: 3 RFT: 500m Row 5 Squat Clean Thrusters, 185/135 3 RFT: 10 Burpee Pull ups 5 Squat Clean Thrusters, 155/105 3 RFT: 20 Pistols (10/side) 5 Squat Clean Thrusters, 135/95 One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! The Other Total 1RM Weighted Pull Up 1RM Bench 1RM OHS 10 Min to establish 1 RM for each movement
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! 4 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang…
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a…
Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…
GREAT ARTICLE ON BREATHING The importance of breathing through your nose Should I breath through my mouth or my nose? I’m confused? The Importance of Breathing Through Your Nose Except for emergencies, our breathing was designed to take place mainly through our nose. When we breathe through our nose, the hairs that line our nostrils…