Thursday, 2-2-12

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.   30 sec on 30 sec off for 12 min Wall Balls Push Ups…

Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats

Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load) 3 RFT 10 D.B. Seated Presses 45/25 10 Chin-ups 15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25 15 Supermans 20 Front Squats 95/65 ( Cleaned From lLoor) 20 S.D.H.P. 95/65

MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. STRENGTH: THRUSTERS 5X3 @ 80%   4 RFT 20 OVER HEAD LUNGES 95#/65# 20 LATERAL OVER BAR BURPEES 20 T2B 20 MOUNTAIN CLIMBERS

  Does anyone have a fresh water fish tank   ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in.   *****July 4th hours: 8,9 and 10am only!!!   We are starting…

Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps