Friday, 7/8/11
Strength/Skill – Pistols 3×10
20 min A.M.R.A.P. (Unweighted, yeah!!!!)
15 Box Jumps 24/20
30 D/U or 90 S/U (A good time to work on D/U’s, no excuses)
400m – run
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Thursday, 1-23-20
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Power Clean and Jerk 15 Min to work up to a heavy single Or work on technique 4 RFT 100 D/U’s 15 Â Power Clean & Jerk 155/105
Wednesday, 2-22-12
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The legend Annie Sakamoto!!! WOD Demo – The Chief Strength/Skill – Power Cleans The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
Monday, 4-9-18
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EMOM till failure- 20 D/U + 1 Sq. Clean Thruster start @ 40% 1 RM clean and jerk. add 10/5 each round For time- 200 Singe Arm Russian Swings *Switch arms every 5 reps, before you switch you must hold a 10 second over head hold with the same arm.* **Every time you break its…
Thursday, 7-13-17
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Reminder: NO 5AM class today!! We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. Marcus will be at the gym for a private and has offered to open the doors for everyone. SO 9AM OPEN GYM TODAY! Every Minute on the Minute x 6 3 Squat Snatches @65% Rest…
Thursday, 1/16/14
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Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us
Saturday 6-27-15
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Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Reminder…we are open Sunday! Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with…