6,7 and 8 AM classes only.
Closed tomorrow 12-25!
“12 Days of Christmas WOD”
1 Min plank hold
2 Ring Dips
3 Push ups
4 Pull Ups
5 Burpee broad jumps
6 Squat Jumps
7 Box Jump overs
8 Kettlebell Swings
9 Toes to Bar
10 Walking Lunges (each leg)
11 Situps
12 Pistols (each leg)
Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…
Partner WOD 5 Rds each 25 DB Snatches 55/35 25 SDHP 75/55 25 Reverse Lunges 25 Push Ups 15/12 AAB Partner 1 does 25 snatches then partner 2 does 25 snatches….
I have Tribal Game’s Tickets. Please see me if you pre-ordered. 7 RFT: 40 D/U 10 Burpee Broad Jumps 3 Deadlifts 275/205 100m Farmers Carry 45/30
Skill: 20 Min to work on Handstands, Strict HSPU or HS Walks WOD: EMOMx16 1. 10 Clean and Jerks 155/105 2. 10 Box Jump Overs 30″/24″ 3. 10 Snatches 155/105 4. 10 Pistols Alt *SCALE as needed*
8 and 9:30 am classes only today BBQ 1:30 Memorial Day Murph For time: 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed…
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)