Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us 😭. Let’s celebrate her new endeavor!!!
Strength: Back Squat
1×10 Empty Bar
1×10 @50%
1×10@ 60%
2×10@ 70%
For time:
9-15-21-27
Sq. Cleans 95/65
Bar Hops
Floor Press
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 9 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3- 2 Split Jerk Same weight 4 RFT- 50 D/U 3:1 10 Hang Sq. Clean 115/85 10 Thruster 115/85 10 KBS 53/35 250m Row *22 min Cap*
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
3RFT 12 Pull Ups 15 Wall Balls 20/14 15 Sit ups 15 Good Mornings 45/33 15 min to find your 1RM Front Squat 10 min EMOM 3 Power Snatches 3 OHS
1,500 rep W.O.D. 10 Rounds for time: 100 Single Unders 10 Burpees 10 Sit ups 10 Push ups 10 KB Swings 10 Pull-ups
Strength: 3 position clean Power, hang, floor: work up to a heavy complex AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22Â Walking Lunges 70/53