Friday, 1/14/2010

No 5AM class. Strength: 1 1/4 Back Squat 6X3 The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. For Time: 100 D/U’s 1 Rope climb 90 D/U’s 2 Rope Climbs 80 D/U’s 3 Rope Climbs 70 D/U’s 4 Rope…

Christmas party is Dec 15th. $20.00 per person. Sign ups at the front desk.    Every 2:00 for 18 min 1 Power Clean + 3 Hang Power Clean + 1 Hang Sq. Clean For time: 60 Deadlifts 135/95 45 OHS 135/95 30 S2OH 135/95 *20 min Cap*

  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. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…

Strength/Skill – Strict Press 5 x 2. go heavy WOD c/o CrossFit.Com June 2009 Painstorm (courtesy of Davie at CrossFit Central Scotland): Time cap (35 Minutes) 21-15-9 Reps of: Thrusters 95/65 Pull-Ups Power Cleans 95/65 Ring Dips Dead Lifts 95/65 HSPUs

Strength: Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 Master’s Online Qualifier 2017 2 rounds for time: 10 deadlifts, 315/ 225 20 deficit handstand push-ups, 4.5-in. deficit 30 front squats, 95/65

PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER