Saturday, 12-30-17
Closed New Years Day!
7 RFT:
50 D/U
10 Bar Facing Burpee
5 Power Snatch 165/105
Closed New Years Day!
7 RFT:
50 D/U
10 Bar Facing Burpee
5 Power Snatch 165/105
Open Gym At 7PM. We will watch the Open live at 8PM. 10 min partner EMOM of Weighted Planks 12 min 5 Deadlifts 185/135 150′ Shuttle run
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. “Fran” 21-15-9 Thruster 95/65 Pull Up Work up to 80% of 1RM push jerk then .. EMOM for 6 min- 1 Push Jerk + 1 Split Jerk @ 80% (PJ)
JC’s tomorrow Night! Bring Sally Up “Filthy Fifty” For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*
Roxanne 15 min to complete 6×8 DB Bench Press You choose weights For time – 50 DB Deadlifts 50/35 25 HSPU 2:1 30/25 Cal Row 40 DB Deadlifts 20 HSPU 2:1 30/25 Cal Row 30 DB Deadlifts 15 HSPU 2:1 30/25 Cal Row *20min Cap*
No PM classes.I will offer a make-up class Saturday at 11am for challengers only. 6 and 7 am classes only today. Stay tuned for PM classes. Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting…
Strength/Skill – 5 RM BACK SQUAT For time: 800m run 21-18-15-12-9-6-3 D.W. Walking Lunge D.B. Hang Power Clean D.B. Push Press 800m run AM Classes bring appropriate clothing it might be cold