Thursday, 12-25-14

Monday 8 and 9am classes only! Warm up: 2rd at an easy pace 10 BB snatch grip push press 10 BB Below knee muscle snatch 10 BB Hang Power Snatch 5 Min EMOM 1 Snatch Balance + 2 OHS *start light and build* *treat this as a warm up for snatches 12 min EMOM –…

Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…

6 X 200 m run 30 sec rest in between.   5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/0WOP9J7QPwI” frameborder=”0″ allowfullscreen></iframe>   Complete all 5 movements for 1 repetition of the complex. Complete the…

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…

Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. AMRAP 7 minutes of: 18/12 Calories Rowing 15 Thrusters 95/65 12 Dips Rest 5 Min AMRAP 7 minutes of: 50m Shuttle Run (25mx2) 25…

Strength: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3 reps Push Jerk 5-5-5-5 reps Five rounds for time of: 20  ring dips 50 D/U’s 15 min CAP