MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007.
Hero W.O.D. – “Badger”
3 Rounds for time:
30 – 95/65 Squat Cleans
30 Pull-ups
800m run
Strength- 3rm max snatch From the ground+ below knee+above knee(cannot drop weight) Wod- 12 min amrap 12 thrusters ascending weight 35 d/u Men 75 going up by 20lbs each round Women 55 going up by 10lbs each round
I need a head count for BBQ 15 min to work up to your 1RM Deadlift 3 RFT – 600m Run 40 KBS 53/35 40 Wall ball 20/14 *20min Cap*
Holiday schedule: July 4th and 5th : 7,8,9 am only! Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…
8 and 9:30am classes Monday. BBQ 1:30 For reps; 7 Min AMRAP 12 Weighted Sit ups 35/25 10 DB Snatches 50/35 rest 3 min 7 Min AMRAP 12 Deadlift 185/125 3 Wall Climbs rest 3 min 7 Min AMRAP 30 Box Jump Over 24″/20″ 20 KBS 53/35 10/7 AAB Cal
NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min to complete 3×10 Strict DB shoulder Press 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 3 rounds for time: 30 Alternating DB Snatch 50/35 20 Burpee Box Jump…