Saturday, 1-17-15
10 min AMRAP
15 Thrusters 45/35
5 Bar/Ring M/U’s
15 Thrusters 75/55
5 M/U’s
15 Thrusters 95/75
5 M/U’s……115/95, 135/105, 155/115
Rest 5 Min
3 Min AMRAP
Snatches 135/95
10 min AMRAP
15 Thrusters 45/35
5 Bar/Ring M/U’s
15 Thrusters 75/55
5 M/U’s
15 Thrusters 95/75
5 M/U’s……115/95, 135/105, 155/115
Rest 5 Min
3 Min AMRAP
Snatches 135/95
Every 1:30 for 6 sets (9 min) – 5 Power Clean and Jerk 155/105 * UNBROKEN* **If you cannot do the RX weight scale to a weight for unbroken sets everytime* Every 1:30 for 6 sets (9 min) – 3 Tempo Deadlifts tempo= X260 * Tempo pick the bar up at normal speed, 2 second…
We are closed. Merry Christmas!!
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Power Clean Clean Complex – Power clean / Hang power clean / Hang squat clean…
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
Congrats to Katie for passing her level 1 Certificate!!!! Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Take 10-15 minutes to build to a heavy Jerk Take 10-15 minutes to build…