Friday, 6-23-17

Check your inboxes for todays WOD!

From Wednesday July 11th Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Power Snatch 3-3-3-3-3 TnG(Touch and Go) “SQT” Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there…

Strength: 26 Min to complete 5×10 Bicep Curls (10 each Arm) 5×10 Skull Crushers 3 sets of “21’s” 3×10 Dips 14 Min Ladder: 2 Sit-Up 2 Hollow Rock 12 Wall Balls 20/14 4 Sit-Up 4 Hollow Rock 12 Wall Ball 6 Sit-Up 6 Hollow Rock 12 Wall Ball 8 Sit-Up 8 Hollow Rock 12 Wall…

Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching.   13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…

60/45 Cal Row 45 wall Balls 20/14 15 MU ( 15 C2B and 15 Dips or 20 Pull Ups and 15 Dips) 48/36 Cal Row 36 Wall Balls 12 MU (12 C2B and 12 Dips or 18 Pull Ups and 12 Dips) 36/27 Cal Row 27 Wall Balls 9 MU (9 C2B and 9 Dips…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.   12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…