Saturday, 5-17-14

8 and 9AM classes only.   For Max Reps in 33 EMOM min 1- Pull-Ups min 2- Air Squats min 3- Push-Ups min 4- Sit-Ups min 5- Strict Presses 75/55 min 6- Mountain Climbers min 7- Dumbbell Push Presses 45/30 min 8- Wall Sit min 9- T2B min 10- DB Thrusters 45/30 min 11- Plank…

Christmas Party is Dec 16th. please sign up at the front desk.   3 Min EMOM X 6 sets 8 Power Snatches 95-65 10 Burpees As many rounds as possible in 15 minutes of: 100′ Bear Crawl 15 Weighted Situps 100′ KB Farmer Carry 53/35 15 GHD Hip Extensions/ Good Mornings    

Strength: 3 position clean Power, hang, floor: work up to a heavy complex   AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53

  7 Min EMOM 10 Sit Up + 10 Hollow Rocks 28 Min AMRAP 35 D/U’s 15 DB Push Press 30/20 10 Squat Thrusts 5 Power Cleans 185/135  

Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…

CLOSED TODAY.   MERRY CHRISTMAS