Friday, 12-30-16
Strength: Deadlifts
5X3 starting at 65% working up in weight
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Snatches 95/65
Wall Balls 20/14
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Saturday, 9-7-13
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HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER
Wednesday, 7/27/11
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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 – Push Jerks 5 R.F.T 7…
Monday, 12-4-17
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Christmas Party is Dec 16th. please sign up at the front desk. Strength: 8 min EMOM 3 Front Squats at 70% of 1RM 5RFT 12 Push Jerks 115/75 15 Pull Ups
Tuesday, 3-20-18
Byadmin
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
Wednesday 9-23-15
Byadmin
Strength: Clean & Jerk Complex 1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk 70-80 % of 1 RM WOD: 4 RFT- 20 Weight sit ups 45/30 5 HSPU 10 Weighted Good Mornings 75/45 5 HSPU 200m Run *Scale as needed*
Monday, 1-22-18
Byadmin
Strength: Death by- 5 Strict Press then… 3 Push Press then… 2 Push Jerk * Start with empty bar. Add 10/5# every min until failure. Start next movement at last failed weight. * 7 Min AMRAP 20 D/U 15 Sit Up 10 Power Clean 115/85