Winter schedule resumes tomorrow. Tuesday and Thursday 5AM classes, no more 7AM classes.
Strength/Skill – Deadlift
12 min AMRAP ascending ladder of 2-4-6-8-10-12……
of:
Burpees
Box Jumps
Power Cleans
Box Jump height & Weights will be assigned by division
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…
Strength/Skill: 1 Clean + 1 Jerk + 1 Hang Power Clean + 1 Jerk + 1 Front Squat + 1 Jerk X 8 WOD 15 min AMRAP 5 Burpee Pull Ups 10 Broadjumps 6’/4′ 30 D/U’s Delicious Sweet Potato Chili From Borne Fitness (modified) INGREDIENTS 2 pound ground beef 3 medium sweet potatoes, diced 1…
Need a head count for the BBQ. Please sign up! Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunges 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 25 Pull Ups 50 Box Jumps 75 D/U’s 100′ Walking Lunges
32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups
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: Back Squats 5X5 at your 5RM AMRAP 20: 10 Power Snatch…
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE OUTSIDE RUN TODAY. BRING APPROPRIATE ATTIRE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Partner WOD Tomorrow!! THIS IS A PRETTY GOOD VIDEO. THE BEGINNING IS A LITTLE SLOW. AT APPROXIMATELY THE 6:00 MINUTE MARK IT GETS BETTER. Strength/Skill…