Monday, 3-19-12
Important Membership Change Inforamtion
Strength/Skill – O.H. Squat – Build to a heavy 3 RM
3 RFT – RX 5 RFT – No RX
5 – O.H. Squats 155/105
10 – C2B Pull-ups
15 – Burpee Box Jumps
Important Membership Change Inforamtion
Strength/Skill – O.H. Squat – Build to a heavy 3 RM
3 RFT – RX 5 RFT – No RX
5 – O.H. Squats 155/105
10 – C2B Pull-ups
15 – Burpee Box Jumps
Strength/Skill – Working with a partner you have twelve minutes to find your 1 RM Deadlift Front Squat Press (Strict) Add total weight for your score. Click here to register/donate to 31 Heroes Project
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 – Push Jerk In this video take…
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: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps
Strength: 5X5 Bench press For time: 100 d/u 21-15-9: Wallballs (20/14) Chest to Bar Pullups 100 d/u
“KLEPTO” 4RFT 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military…