CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES
Skill –
Strength – Partail/Rack Deadlifts 3-3-3-3-3 90% of 1RM
“The Colonel”
5 Sets of:
AMRAP 3 Minutes
3 Shoulder to Overhead – 155/110
6 Burpees
9 Wallball – 20/14
– Rest One Minute Between Each Set –
Strength – Push Press 3 x 1 W.O.D For time: 20 Chest to Bar Pull-ups 20 Box Jumps, 24″ box 20 Toes to Bar 80 m Overhead Walking Lunge , 45 / 35 lbs plate. 20 Toes to Bar 20 Box Jumps, 24″ box 20 Chest to Bar Pull-ups
Strength: Power Clean 7 sets of 2 @ 70% WOD: For time- 1000m Row 80 Sit Up 60 Push Up 40 Burpee 20 Thrusters 135/95
8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups
Strength/Skill: Back squats – warmup w/ 3×5 increasing weight, then complete 1×5 @75%, 1×3 @85%, 1×1 @95% WOD 50-40-30-20-10 Situps Lunges D.U’s 5 HSPU
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: DEADLIFTS WORK UP TO A HEAVY SINGLE 3 rounds for time:…
W.O.D. – 10 R.F.T. 3 Power Snatches 135/ 95 115/75 95/55 15 Wall Balls 20/14 Athletes Looking To Meat As Performance Enhancer By: Darren Rovell CNBC Sports Business Reporter On a group of small farms in Monticello, Mo., John Wood is doing his part to revolutionize how meat is marketed. He’s specifically pitching his US…