Friday, 6-2-17

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!! Strength: 16 Min EMOM ODD- 3 TnG Power Snatch 65-75% of 1RM EVEN- 5-7 Strict HSPU WOD:…

Strength/Skill – 100 double unders 60 kb swings 1.5/1 50 plate situps 45/25 40 wall balls 20/14 30 hang power cleans 95/65 20 sdhp 95/65 10 OHS 95/65 1 sled push 100/50 100 double unders

Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55   Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets.       :

Strength: 3-Position Power: Snatch Power, Hang Floor work up to a heavy complex EMOM 15 Min 1 – 5 Power Snatch @ 75% Min 2 – 50 Mountain Climbers Min 3 – 20 Weighted  Ab-mat Sit-Ups 35/25

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…

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…