Saturday, 11-19-16

“Death By Couplets” 3 rounds 15 Front Squats M135 W95 30 Double Unders Rest 3 minutes 21-15-9 Burpee Box Jumps KB Swings M55 W35 Rest 3 minutes 1200 meter run

We will be judging the Open Friday night and Saturday. We will be closed Sunday.   15 min EMOM Min 1 – 15 Hollow Rocks Min 2- :45 2-KB Front Rack March 70/53 Min 3- 20 Sit Up Every 4 min for 24 min 12 DB Front Squat 50/35 12 Burpee over the DB’s 12…

Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.

SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill -Weighted Push-up 5-5-5-5 Every minute on the…

Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E

One recipe that I have tried to fit into our way of eating is a pasta primavera. A great meal that makes the most of your veggie servings. Top it off with some grilled chicken and fantastico! You have a meal that will keep you full all night. Ingredients: 12oz of chicken breast (12P) 1…