Saturday, 1-10-15
Strength/Skill:
Back Squats : 5X60%, 5X70%, 5X75%, 5X80%
20min AMRAP
3 Power Cleans 155/105
6 HSPU’s
9 Air Squats
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Strength/Skill – Shoulder press 5-5-5-5-5 (In between sets, 5 pull-ups – Feel free to make them chest to bar) 18 MIN A.M.R.A.P. 9 Toes to Bar 12 Push Presses 95/65 15 Box Jumps 24/20
Monday, 3-27-17
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Strength: 3 position clean Power, hang, floor: work up to a heavy complex AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53
Monday, 5/16/11
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W.O.D. 3 R.F.T. 21 Front Squats 95/65 40′ Handstand walk 40 Ab mat Sit ups 40′ Handstand walk Thank you to Bobby C., Paul M., Heather S., Bob G. for participating in Stan Wong 5K on Saturday. Congratulations to Deb B., Tim H., Brittany D. and Mark V. for placing 1st, 2nd, 3rd and 3rd…
Saturday, 7-22-17
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Don’t forget to register for 31 Heroes. See link on our FB page. 5 Rounds for time: 75 Double-unders 15 Burpee Chest to bar Pull-ups
Thursday, 12/15/11
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Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Hang Power Clean 1RM 1-2-3-4-5-6-7-8-9-10 Hang Power Clean 70% of 1 RM H.S.P.U.’S
Thursday, 11-7-19
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10 min EMOM 3 High Hang Power Cleans Tabatas Wall Balls 20/14 KBS 53/35 K2E Reverse Lunges