Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple.
Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!!
Gear is in!!!
30 min EMOM
5 OHS 95/65
3 Power Cleans 155/115
1 Deadlift 225/185
Partner WOD Saturday. The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be…
ROPE CLIMBS. BRING SOCKS / SOMETHING TO PROTECT YOUR SHINS Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Skill – Rope Climb/Back Extension For time: 25 Walking…
9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps 25-20-15-10-5 Hand Release Pushups 5-4-3-2-1 Wall Climbs
Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…
20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2
Strength: Bench Press 6X3 24 min EMOM Min 1- 10-20 Push Ups Min 2- 15-20 KBS 53-35 Min 3- 20-30 Good Mornings Min 4- 30-40 Med Ball twists