Saturday, 12-28-13

Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats

Strength/Skill – EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position. So you will be going pretty light. AMRAP 15: 100m KB Farmer’s Carry 3 KB Cleans 6 KB Push Presses 9 KB Front Squats You choose the weights. Focus on…

Closed! Enjoy your families!!! Friday: 9AM Class, 4 and 5PM Class.

Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps

3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 1 Snatch Balance + 3 OHS @50-75% 1 RM snatch X 6 24 Min EMOM- 1-…