Strength/Skill – Snatch Grip Deadlift 5 x 2
“Tabata Something Else……”
Air Squats
Sit-ups
Kettlebell Swings 53/35
Double-Unders
Burpees
*8 intervals of each movement, 20 seconds on, 10 seconds off. You will complete all 8 intervals of each movement before moving onto the next. You must get at least 250 total reps in order to Rx*
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…
Happy December!! W.O.D. 100 Thrusters, 135#/95# 5 Burpees, on the minute every minute
Strength: Deadlifts 5X3 Sets 1-4 between 60 and 75% Set 5 @ 85% WOD: 18:00 AMRAP 100′ Farmers Carry 53/35 15-1 Pull ups Push Ups Air Squats Reps are 15 of each, 14 of each, 13 of each, 12 of each… . Start each round with the farmer’s Carry
Tommorow is rope climbs. Bring appropriate equIpment. SOCKS/SNEAKERS. No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill-Clean & Jerk In teams of 2 6 rounds of: 200m Run 21 KBS (53/35) 12 Pull-ups…
9 am open gym. Marcus will be there doing a private, so you are on your own!! 31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. Strength: Push jerk + Split – 2+1×7 @60-80% of 1RM Push Jerk (2 Push jerk +1 split) JT meets Isabell 21-15-9 HSPU Ring…
“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…