Monday, 2-13-16
Strength:
Pause Back Squat (3 sec Pause at the bottom)
6X3 Increasing weight
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 135/95
20 Box Jumps (24″/20″)
Strength:
Pause Back Squat (3 sec Pause at the bottom)
6X3 Increasing weight
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 135/95
20 Box Jumps (24″/20″)
6 Rounds: Every 6 min Complete: 10 Med Ball Cleans 20/14 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time *
Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…
Tempo Deadlifts 6×4 Tempo = Stand with weight, two second hold at top, descend for 5 seconds, zero count at floor. 12 min to complete For time: 60 DB Hang Clean & Jerk 70/50 50 T2B 40 Thrusters 115/85 30 Burpee Box Jump Overs 24/20 20 Sq. Clean Thruster 165/110 *
Does anyone have a fresh water fish tank ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in. *****July 4th hours: 8,9 and 10am only!!! We are starting…
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…
We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 10 min AMRAP 1000m Run 30 Air Squats… ..in remaining time AMRAP 3 Power Snatch 135/95 3 OHS 135/95 rest 5 min 10 Min AMRAP 1500m Row 30 air squats… ..in remaining time AMRAP 5 hang power clean 135/95 5 front…