Thursday, 12-15-16
Please do not leave your wallets or handbags in your cars!!!!
Christmas Party Saturday at 7PM. Please let me know if you are coming.
GYM WILL BE CLOSED SUNDAY!
Skill: Muscle ups
21 – 18 – 15 – 12 – 9:
Burpees
T2B
Please do not leave your wallets or handbags in your cars!!!!
Christmas Party Saturday at 7PM. Please let me know if you are coming.
GYM WILL BE CLOSED SUNDAY!
Skill: Muscle ups
21 – 18 – 15 – 12 – 9:
Burpees
T2B
Strength: Backsquat 10@65% 10@70% 10@75% 3RFT 400m run/500m row 12 deadlifts 225/185 24 wall balls 20/14 Scale as needed.
4 Rounds: 7 Toes-2-Bar 15 Air Squats then….. 4 Rounds: 7 D.B.Hang Squat Cleans (45/25) 15 Hand Release Push Ups then…. 100 Double Unders
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 30 Day Paleo Challenge starts Monday April 30th and will end Memorial Day weekend with a BBQ. Details to follow. Partner WOD Saturday. Two on a team. Strength/Skill – Clean High Pull 21-15-9 Power Cleans 115/75 Clapping Push-ups Clapping Pull-ups
Strength Push press: find your 1RM 5x3x3x3x1x1… WOD 4 rounds for time: 5 Squat cleans (155#/105#) 21 KBS (53#/35#) 9 burpees
We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. It’s a Surprise…… Strength : 5×5 deadlift @ 77.5% Wod: Ascending Ladder for 8 Min 2-4-6-8… KB Power clean and Jerk 53/35 C2B
For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*