Monday, 10-10-16
Strength:
Every 30 sec for 8 min:
1 Hang Squat Snatch @ 70-80%
Front Squats:
3X5 @ 70-75%
Every 3 min for 15 min (5sets)
50 D/Us
12 Thrusters 115/85 95/65
9 Burpees over the bar
Rest until next interval
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Christmas Party is Dec 16th. please sign up at the front desk. With a continuously running clock: For time: 21 Deadlifts 225/155 200′ Shuttle run(50′ out & back, x2) 15 Deadlifts 200′ Shuttle run 9 Deadlifts 200′ Shuttle run Rest 5 minutes & repeat, but: Change Deadlift to Thruster 95/65 Rest 5 minutes & repeat,…
FRIDAY, 3-17-17
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Thursday, 9-18-13
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Thursday, 9-15-16
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Fryyyyday 1/7/2010
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Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…
Wednesday, 7/20/11
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PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Bench Press 5-3-3-1 7 min A.M.R.A.P….