Thursday, 1-17-19

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Thrusters 5-5-5-5 TABATA’S Burpees 1 min…

9AM CLASS TODAY! Need a head count for the BBQ!!!   3RFT 25 T2B 10 Bar M/U’s 25 Burpees   Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)

Warm up: 2RD at easy pace 10 Walking Lunges 5 Broad Jumps 5 BB Thruster 8 Min EMOM 6 Burpee Box Jumo Over 24″/20″ For reps- 4min AMRAP 10 Power Snatch 75/55 10 Front Rack Lunges (stationary) rest 4 min 4min AMRAP 10 Thruster 95/65 10 T2B rest 4 min 4min AMRAP 3 Power Clean…

Strength: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat*   WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row

Strength -Snatch Balance 3-3-3-3-3 W.O.D. 21-15-9 Front Squat 135/95 Push Jerk 135/95 Pull-ups A very cool video by Paul Schneider. “This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”

Wod and wine today 5 and 6pm classes. Bring a friend. Sign up for Murph. Today is your last day to order from fancloth. www.shop.fancloth.com/c/474809 With a Partner – 28 min AMRAP 2 Wall Ball 20/14 2 DB Sntach 50/35 2 Ring Row 2 HR Push Up *Reps increase by 2 each rd*