Closed Thanksgiving.
Friday: 8 and 9 am only.
Christmas Party Dec. 15th. $20.00 pp
9 min EMOM
Min 1- 5 Strict Press
Min 2- 3 Push Press
Min 3- 2 Split Jerk
Same weight
4 RFT-
50 D/U 3:1
10 Hang Sq. Clean 115/85
10 Thruster 115/85
10 KBS 53/35
250m Row
*22 min Cap*
Please don’t forget to sign up for Christmas Party. It will be Dec 14th. $20.00 pp, BYOB! Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60% of 1RM Set 4-6: Working sets: 3 reps @ 65, 75, 80% 0f 1RM Saved by the Barbell 3 Rds for max reps 1 min Burpees 1 min Wall…
For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up
Warm up – Three rounds 10 D.U.’s 20 Lunges Shuttle run W.O.D. Complete as many rounds as possible in 20 minutes of: Push press, 10 reps (115/65) 10 KB Swings (1.5/1.0) 10 Box jumps, 24/20
“McGhee” 30 min AMRAP 5 Deadlifts 275/185 13 Push Up 9 Box Jumps 24/20
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*