Monday, 6-12-17

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!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…

No 5 am classes this week! Strength: Box squats 8X3 increasing weight 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups Ring Dips Floor Press 135/95

Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders

AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2

“Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a…

Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome!   2 RDs 10 Gobet Squats 10 Walking Lunges 30′ Duck Walk Back Squats 3×10 @ 65% With a partner 4 RFT 6 Rope Climbs 10 Bear Complexes 135/95 50 Walking Lunge each *28…