Friday, 12-29-17

15 min to get your 1RM: Back Squat Shoulder Press Deadlift Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not…

Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 8AM class Saturday. 15 Min Clean & Jerk EMOM- Min1- Start @65% of 1RM Min 2- add 5# Min 3- add 5# Min 4- add 5# Min 5- add 5# *After first 5 min start back over @70%…

WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!!   Deadlifts 6X5 Sets 1-3: 45,55,65% Sets 4-6: 75,80,87.5% of 1RM For time: 100m walking lunge 50 push-ups 50 medicine-ball cleans 50 KBS 70/53 100m walking lunge

NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 “NUTTS” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the…

Push Press 70% x 3 x 3 Power Clean 70% x 2 x 5 14 Min AMRAP- Ascending Ladder by 3’s 3-6-9-12…. *Each Rd begins with 25 d/u* KBS 70/53 Box Jump Overs 24″/20″

We will need a head count for the BBQ on May 25th. Please sign up at the front desk. Thank you. “Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds Andrew Manderino 16:34, Ryan Johnston 17:29. U.S. Air Force Major David “Klepto” L. Brodeur, 34, of…