Thursday, 1/23/14

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – O H Squats For time:…

NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength:  Shoulder Press 3-3-3-3 WOD:  21-18-15-12-9-6-3 KB Swing (70/53) Pullup

-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Snatch Grip Deadlift HS AMRAP – 2 Minutes Athletes will spend two minutes at each couplet. The rep scheme will always…

Strength/Skill – Bench Press 5 x 5 0:00 – 50 S.D.H.P. 75/55 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Deadlift 20 min to build to a heavy single 7 minutes AMRAP 1 Deadlift 315/215 10 Double Unders 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders…

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 THRUSTER THURSDAY Strength/Skill – Thrusters 3-3-3-3-3 10-9-8-7-6 Thruster – 95/65 5-4-3-2-1 Wall Climb *10 Thrusters, then 5…