RONEY
4 R.F.T.
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.
He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.
Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…
Memorial Day Hours are: 7,8 & 9 AM. No PM classes. Happy Memorial Day We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week,…
Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s
Killer Katie B. gets her first handstand!!!!!!!!! Strength/Skill – Box Squats 21-18-15-12-9 Air Squats K.B. Swings 53/35 Push-ups (Hand Release)
Strength: Weighted pull Ups AMRAP in 13 minutes: 55 Handstand Pushups 55 Calorie Row 55 Wall Balls 20/14 55 Deadlifts 225/155
40 sec on / 20 sec Rest Single Arm KB overhead Hollow Body Flutter Kicks KB Russian Twists Single Arm TGU Sit Up Tall Kneeling Chop For 20 Min 1,2,3…Thrusters 95/65 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees