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Thursday, 12-1-16
Christmas party December 17. Sign up at front desk. STRENGTH: 8 SETS 2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85% 21 MIN EMOM MIN 1-10 DEADLIFTS 185/125 MIN 2-15 BOX JUMPS 24/20 MIN 3-20 MED BALL TWISTS 20/14
SATURDAY, 5-27-17
Todays Classes 8, 9:30 BBQ 1:30PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class…
Monday, 3-26-18
Strength: Every :30 for 5 min 5 Power Snatch 115/85 With a 23 min Clock Complete: “Annie” 50-40-30-20-10 D/U 2:1 Sit-Up then.. 5 rounds of 10 Power Clean 155/105 10 Shoulder to Over Head 155/105 10 Bar Facing Burpee
Saturday, 11-12-11
Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!! Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!! 5 min amrap: 10 sdhp 75#/65# 10 box jumps 20″ 1 min rest 5 min amrap: 10 push press…
Thursday, 10-24-19
15 min 3 X 8 Bench Press Superset w decline push ups till failure 3 X 10 Incline DB Press superset w 3 X 10 DB Flyes 21-15-9-15-21 Calorie Row Toes to Bar Back Squats 135/95
Thursday, 11-29-12
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM 5 R.F.T. 15 – Weighted Step ups with plate/D.B. 20″/18″ 10 – Wall Walks 5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)