Thursday, 11-29-18
Deadlift-9 sets
3×3 @ 75% of 1 RM
3×3 @ 82.5%
3×3 @ 87.5%
4 RFT
30 Wall Ball 20/14
20 Deadlifts 185/125
10 HR Push Up
* 18 min Cap*
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Wednesday, 3-27-19
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Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 100 Thrusters 95/65 100 Chest to Bar Pull-ups 100 Thrusters 95/65 100 Power Snatches 95/65 100 Box Jump Overs 24/20 100/75 Calorie Row *30 min cap*
Thursday, 1-25-17
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Strength:10 min EMOM 5 KBS 53/35 + 10 Push Up 5 Min AMRAP 30 Walking Lunge 15 t2b 100m Row rest 2 min 5 Min AMRAP 25 Walking Lunge 15 V-Up 100m Row rest 2 min 5 Min AMRAP 20 Walking Lunge 15 Sit Up 100m Row *18min Running Clock*
Tuesday, 3-14-17
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I’ll be open for 1 class today @4pm…:) Strength: 3 Position Clean (high hang, hang, floor) Work up to a heavy complex 15 min AMRAP 10 Sumo Deadlift High Pulls 115/75 10 Floor Presses 20 Wall Balls 20/14
Friday, 6-1-12
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REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
Monday, 3-11-13
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Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
Monday, 11/3/14
Byadmin
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM Every 2 min for 10 min: 5 Front squats @75% of 1RM 12min AMRAP 3,6,9,12…. rep scheme KB Swings Box Jumps 24/20 Thrusters