Friday, 3-30-18

Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat

  Muscle up Skill Work for 20 min   15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps

Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. and regular PM classes. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. Strength : Snatch Build to a heavy single WOD: For time- 15 Burpees Run 200 meters with a 20/14 pound…

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…

Christmas party is Dec.15th. $20.00 pp   12 min EMOM: Even: 6 Back Squats Odd: 3 Front Squats Barbell Loaded at 61% of 1RM FRONT SQUAT For Both Lifts For Time: 60/42 Calorie Row 50 Box Jump Overs 24/20 40 Toes to Bar 30 Power Snatches 135/95 *22 min Cap*

A. Hang squat clean and jerk; build to a 3rm (without dropping the bar) B. TnG deadlift 225/165 – 7 reps on the min for 7 min + 3 rounds for time: 25 kbs 1.5 / 1.0 25 hspu