Saturday, 4-13-19

Bring a deck of cards this Saturday!! Strength: Weighted Pull Ups/ Strict Pull Ups/ Neg. Pull Ups 6X3 Increasing weight Partner WOD 5 Rounds 21 Pushups- Partner holds Elbow Plank. 7 Back Squats 135/95-  Partner holds bottom of squat 5 Hang Power Snatch 135/95 –  Partner does Handstand hold

5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups

Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2

Strength/Skill – E.M.O.M. for 10 minutes -1 Deadlift 1 Power Clean, 1 push press, 1 front squat (80% of A TRUE 1 RM Push Press) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the…

JC’s Saturday Night!   Every :20 for 5 Min 3 Strict Pull Up Running Clock: 0:00 – 12:00 7Rds 14 DB Deadlifts 45/30 14 Alt. DB Push Press 12:00 – 22:00 6Rds 14 Alt. DB Snatch 45/30 14 Air Squats 22:00 – 30:00 AMRAP 14 DB Walking Lunges 45/30 14 DB Hang Power Clean 45/30

  Does anyone have a fresh water fish tank   ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in.   *****July 4th hours: 8,9 and 10am only!!!   We are starting…