We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you.
Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM
Strength/Skill – Front Squat 3×3
Thruster 3×3
FRAN
21-15-9
Thrusters 95/65
Pull-ups
We have open for almost two years…..this only our second FRAN, come and get it!!!
Check out this 1:53 FRAN
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…
CHANGE IN NEXT SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Saturday’s WOD is going to be filthy!!!!! 3-position snatch x 4 High Hang Mid Thigh Floor Snatch balance. Find your 2RM of the day. 12 min AMRAP: •7 Kettlebell snatches, right arm (1,5/1 pood) •7 Overhead…
Strength/Skill – M.E. Pull-ups. 5 sets x 90 sec rest Five rounds for time of: 50 feet B.B. O.H. walking lunges 45/33 21 Burpees
“Mile Gone Bad” Run 400 meters25 Wall Balls (20/14)25 SDHP (75/55)25 Box Jumps (24/20″)25 Push Press (75/55)Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters
Saturday 8 and 9 AM classes only. Every 1:30 min for 15 min: 4 Power Snatches + 1 OHS @ 60-70 % of Snatch 24 minutes: 30 seconds on AFAP/ 30 seconds off D/U’s Weighted step ups35/25 Push Ups Weighted Sit Ups 35/25
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps