Saturday, 3-23-19

CONGRATULATIONS FRANK CURTO FOR PLACING 12TH IN THE GRANITE GAMES. IS HE GOING TO MINNESOTA???? 5x (400m, 200m, 100m) 1min rest b/t reps 3min b/t sets Workout Details: Run 400m fast, rest 1min, run 200m faster, rest 1min, run 100m fastest, rest 3min

Christmas party Saturday, Dec.12th. Strength- Unbroken Deadlifts 15 reps – Lightest weight 10 reps – Heavier than first set 5 reps – Heavier than before 10 reps – Real close to prior set weight 15 reps – Close to second sets weight. (All sets must be unbroken) WOD: You Choose between the three depending on…

Strength: 4×5 Weighted Pull Ups 4×5 Weighted Dips 5 Min AMRAP 5 S2OH 135/95 10 Box Jumps 24″/20″ rest 3 Min 5 Min AMRAP 5 KBS 70/53 7 Burpee rest 3 min 5 Min AMRAP Squat Snatch 115/85

LEA BLASTING THE WALL BALL!!ROB THE ROCKET READY TO RUMBLE!!DEBS DOIN IT LIKE A CHAMP!! 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…

Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press

Strength/Skill – Snatch Balance 2-2-2-2-2 4RFT 400m – Run 15 Thrusters 15 Pull-ups