Friday, 9-20-19
15 Min to Complete:
3×10 KB North to South Plank each Side
3×10 Single arm Straight leg Sit Up
3×20 Wall Ball/ Slam Ball Partner Sit Up Throw
4 rds
400m Run
4-3-2-1 Rope Climbs 3:1
40 KBS 53/35
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BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.
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We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill -Push Jerk 2-2-2-2-2 15 min AMRAP 5 Jerks 115/75 5 Front…
Saturday, 12-17-16
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Friday, 9-28-12
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Tuesdays & Thursdays we will be adding a 7PM class. 3 Rounds each for time: 5 Sumo Deadlift High Pull (155/105) 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch 25 Double Unders 5 Sumo Deadlift High Pull 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch…
Monday, 4-3-17
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Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
Thursday, 9-13-12
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Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Dumbell Snatches For time: Run 800m 21 Right arm dumbell snatches, 40# (25#) 21 Left arm dumbell…