Closed Thanksgiving.
Friday 8 and 9 am only.
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
Back Squats
15 Min to work up to a heavy 3
12 Min AMRAP
10 OHS 115/80
2 MM 50/35
10 Floor Presses 115/80
Strength: Snatches 6 singles @ 85% 3RFT: 40 Air Squats 20 Hang Power Snatch RX95/65 RX+115/95 Cash Out- RX 50 pull ups RX+ 50 c2b Pull ups
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
-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 Strength/Skill – Clean High Pulls 3-3-3-3-3 85% of of 1RM on Power Clean 15 min AMRAP: 10 Goblet squats 53/35 6…
Strength/Skill – 5 RM BACK SQUAT For time: 800m run 21-18-15-12-9-6-3 D.W. Walking Lunge D.B. Hang Power Clean D.B. Push Press 800m run AM Classes bring appropriate clothing it might be cold
Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80