Thursday, 2-2-17

W.O.D. – By popular demand…… “THE FILTHY FIFTY” 50-BOX JUMPS 24″ 50-JUMPING PULL-UPS 50-KETTLE BELL SWINGS 35/25 50-WALKING LUNGES 50-K2E 50-PUSH PRESS 45/30 50-GOOD MORNINGS 50-WALL BALLS 20/14 50-BURPEES 50-DOUBLE UNDERS

Tuesday’s WOD has a portion outside. Bring appropriate clothing. The high will be 63 with winds 4-7 m.p.h. Morning crew it will be a little cooler in the A.M. Strength/Skill – Heaving Snatch Balance For time: 3 Snatch complex, 95# (65#) 30 Ring dips 2 Snatch complex, 95# (65#) 20 Ring dips 1 Snatch complex,…

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.

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809     15 min to complete – Bench Press 4×8 DB Flys 4×10 4 RFT 25/18 Cal Row 15 DB Box Step Overs 50/35, 20″/18″ 3 Rope Climb 3:1…

Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows

Christmas Eve hours 8 and 9am only. Closed Christmas Day.   12 Min EMOM Min 1 – 50 D/U 2:1 Min 2 – :50 Plank Min 3 – :50 Hollow body hold “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Shoulder to Overhead 155/105 *15 min Cap*