Strength: 5X5 Front Squats @ 70%
Three rounds of:
Max reps in a min.
Pass Throughs (w.push up in the front and dip in the back)
Sumo deadlift high-pull, 75 pounds (Reps)
Burpees (Reps)
Push-press, 75/55 pounds (Reps)
Pull Ups (reps)
1 min rest
We will be celebrating our 7 year anniversary…COWFISH Saturday night @ 7PM. Strength: Bent Over Rows 5×5 Bulgarian Split Squats 4×6 each leg Death by.. 6 KB Snatch 45/30 6 Box Jump Over 24/20 6 Goblet Squats 45/30 RX 6 reps, RX- 5 reps
6 am and 7 o’clock classes cancelled. 9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! HEE HEE HEE
REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES! Strength/Skill – 3 TnG Snatches x 5 AMRAP in 6 minutes: 20 KB Snatch – 10L/10R (35#/53#) 15 Sit ups (GHD is RX) 20 1-arm KB Thursters – 10L/10R (35#/53#) 15 Pike sit ups 20 1-Arm KB Swings – 10L/10R (35#/53#) 20 Lateral box jump-over Rest 2 minutes. Complete…
Strength: 20 Min EMOM Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM Odd : 8-10 C2B Pull Ups 10 Min AMRAP 4,8,12,16….. KBS 70/53 2,4,6,8,10…. M/U’s scale Dips
Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings