Monday, 11-12-18

Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53

CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – Thruster Efficiency Strength – 7 Thrusters on the Minute – 73/115 For 6 minutes, AMRAP on the 7th Minute. You may NOT drop the bar on your 7th minute. Rest 2 minutes…

-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S 15 minutes to practice or test a Tall Snatch. DEMO VIDEO 1 minute AMRAP of Jerks @ 185/120# -then (no break)-…

No 5AM class today! Strength: 3×5 Push Press (Build to a heavy 5) 5×3 Split jerk( Starting with last weight for PP. Build to heavy 3) WOD: “Randy” 75 Power Snatches 75/55  

Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…

PARTNER WOD SATURDAY Strength/Skill – Burgener Skill Transfer For time: 10-9-8-7-6-5-4-3-2-1 reps of hang snatch (Below Knees), 95# (65#) 1-2-3-4-5-6-7-8-9-10 reps of ring dips