8 and 9am classes today.
Rope climbs tomorrow….shin protection!!!
Partner WOD
Buy-in:
300 Single Unders..Partner Planks
…then…
20 Handstand Push-ups
40 Wall-Balls 20/14
50 Box Jumps 24/20
60 Sumo Deadlift High Pull 53/35
60 Weighted Sit-ups 45/30
50 Box Jumps
40 Wall-Ball
20 Handstand Push-ups
…then…
Sell-out:
2000m Row…partner planks
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Box Squat 20 min. A.M.R.A.P. 7 Back Squats 185/135 10 Left Arm O.H. Walking Lunges 45/25 7 Burpees 10 Right Arm O.H. Walking Lunges 45/25 How do I increase my fat metabolism? Perhaps the most…
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3rds at easy pace 10 Very light DB upright…
Strength: Back squats 5 sets of 4 reps @ 70% WOD: 4 RFT 50 Air Squats 3 Rope Climbs 25 Wall Ball 20/14 rest 1 min between rds.
Strength: weighted pull ups 5X3 With a Partner 2000m Row 100 Power Cleans, 135/95# 60 Jerks, 135/95# –
Join us tonight as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 15 min for Back Squat 1RM 21 min…
3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…