Strength:
EMOM for 9 min
3 position Clean: Floor, below knee, above knee between 65 and 75% of 1RM
E2MOM for 10 min
5 Back Squats @ 75%
Drive out of the hole as fast as possible.
15 min AMRAP
10 Strict Presses
20 Ring Rows
30 Reverse Lunges
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength; Back Squats 8×4 @ 50-75% 1RM 4 RFT: 500m Row 12 Power Snatch 115/85 6 Bar Muscle Ups
Strength/Skill – Hang Power Clean. Find your 3RM. WOD: 3 Rounds 20 KB Swings (55/35) 20 Weighted Sit Ups (25/15) 10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Deadlifts: 10 @ 50 10 @ 65 6 @ 75 8 @ 80 6 @ 85 4 @ 90% of 1RM 3RFT…
Please support our military. Still time to donate!!!! U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…
Bring a deck of cards this Saturday Strength: Deadlift 8X3 21-15-9 T2B 15-12-9 Deadlift 275/205 21-15-9 Box Jump (30/24)
With a partner complete: 10 rds each- 1 partner works while the other is resting 8 KBS 53/35 12 Air Squats 8 KBS 4 Power Snatch 155/105