Thursday, 11-21-19
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
20 min AMRAP
20 Weighted Step Ups 24/20 35/25 in ea Hand
10 Pull Ups
20/15 AAB
10 HSPU
Skill work
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
20 min AMRAP
20 Weighted Step Ups 24/20 35/25 in ea Hand
10 Pull Ups
20/15 AAB
10 HSPU
Skill work
CHANGE IN NEXT SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Saturday’s WOD is going to be filthy!!!!! 3-position snatch x 4 High Hang Mid Thigh Floor Snatch balance. Find your 2RM of the day. 12 min AMRAP: •7 Kettlebell snatches, right arm (1,5/1 pood) •7 Overhead…
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10 DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14
Strength – Strength/Skill – Sotts Press 3-3-3-3-3 W.O.D. – For Time 50 – Pull-ups 50 – KB Swings 50 – Double Unders 50 – Back Squats 95/65
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! Partner Filthy Fifty For time, complete the following: 50 Box jumps, (24/20) 50 Jumping…
5AM Tuesday and Thursday classes will start next week! Strength/Skill – EMOTM 8 Minutes 1 Clean 2 Jerk 5 Chest to Bar Pull-ups 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Back Squat 135/95 One Arm Alternating Dumbbell Snatch – 35/55
Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″