Sunday, 7-2-17

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps 6 minutes to find 1-rep-max clean and…

Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.   12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts 21-15-9 DB Snatch 70/50 Burpee to plate 45/25 ..right into.. 10 Rope Climbs 2:1 *15 min Cap* * DB…

Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share.  You can work out at gym next door. Just let them know you are dropping  in from Kryptonite. You will have to fill out a waiver over there. Thank you     EMOM for 5min 1 Snatch Grip Deadlift +…

Every 1:30 for 6 sets (9 min) – 5 Power Clean and Jerk 155/105 * UNBROKEN* **If you cannot do the RX weight scale to a weight for unbroken sets everytime* Every 1:30 for 6 sets (9 min) – 3 Tempo Deadlifts tempo= X260 * Tempo pick the bar up at normal speed, 2 second…

Stan Wong 5K, no classes today.

3RFT – 40 D/U 2:1 20 Alt. Pistols (30 Assisted, 50 Air Squats) 40 D/U 20 T2B (30 Scaled) 40 D/U 20 KBS 70/53 *30 min Cap*