Monday, 1-5-15

DON’T FORGET TO VOTE TODAY!!!   Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70%   12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65

5 RFT 20 Med Ball Cleans 20/14 15 Push Ups 10 Burpees 5 Muscle Up ( push up + dip 3:1)

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min to complete 3×10 Strict DB shoulder Press 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 3 rounds for time: 30 Alternating DB Snatch 50/35 20 Burpee Box Jump…

With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…

Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! Srtength/Skill – Snatch Balance – 5-5-5-5-5 W.O.D. – 4 R.F.T. – One min intervals Row (Calories for reps) K.B. Swings 53/35 Box Jump 24/20 Ab Mat S/U’s One minute rest At the end…