Saturday, 11-16-13

Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…

Today… 8 and 9 am classes, regular pm classes. Strength: Snatch grip Push Press 8×3 Snatch 8×3 Build to a max 3 rep effort 7 Min AMRAP 10 Wall Balls 20/14 30 D/U’s

Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat

Warm Up: 3rds at easy pace 10 Air Squats 30 d/u 1 min medball belly march 20/14 E2MOM for 14 min 10 Back Squats @50-60% 1RM 6 RFT: 16 t2b 8 HSPU 4 Thruster 115/85 *22 min CAP*

Strength/Skill – Bench Press 4 x 3 25 One Arm D.B. Racked Walking Lunges 45/25 25 K.B. Swings 53/35 25 Ring Dips/Dips/Push-ups 25 Pull-ups 25 Weighted Ab-Mat Sit-ups 25 D.B. One arm Shoulder Press Partiton (l) (r) anyway you wish 25 Ring Rows 25 Air Squats

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Skill – One Legged Romanian Deadlift This is a single-leg RDL with the bar intentionally loaded slightly heavier on the contralateral side to the leg…