Saturday, 9-17-11

Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…

30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*

Strength/Skill – Find your 1 RM – 3 Position Clean 5 x 1. Mid-thigh, Below the knee, Floor “Cindy” 20 min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats

PHEEZY U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and…

For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…

Strength/Skill – Snatch Balance For time complete: 30-20-10 Toes-2-Bar Burpees KB Power Snatches (53)(40)