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Friday, 6-29-12
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Practice D/U’s & Hip Mobilty for Squats For Total Reps: Back Squat (250/183) (5 Minutes)…
Saturday, 2-17-18
JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…
Monday, 12-23-19
8 and 9am tomorrow, closed Christmas Day! 15 Min: 5 Min for heavy Snatch Grip Deadlift 5 Min for heavy Snatch Grip High Pull 5 Min for heavy Snatch AMRAP in 20 minutes 5 Pull-Ups 7 Push-Ups 9 SDHP (95/65 lb) 12 Windshield Wipers
Monday, 7-11-16
Strength: E2MOM Clean and Jerk 3 Cleans + 1 Jerk @60%, 65%, 70%, 75% Deadlifts 5X3 Sets 1-4 Betw. 60 and 75% Set 5 @ 82.5% Three rounds for time of: 135/95 pound Hang power clean, 15 reps 15 Burpees
Tuesday, December 7th 2010
W.O.D. Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 ( Yes, you are going heavy ) Then……… KAREN – 150 Wall balls
Thursday, 3-19-20
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