Reminder: No 5AM classes this week.
Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.
Strength: Every :30 for 10 min
1 Sq. Snatch start @60% and build
5RFT
12 Alt. DB Snatches 45/30
10 T2B
10 C2B Pull Ups
12 Box Jump Overs 24″/20″
Strength/Skill – O.H. Squat 5 x 5 Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating Left and Right 7 muscle-ups (Pull-ups/Dips 3:1) 175-lb. hang power cleans, 10 reps
Memorial Day Hours are: 7,8 & 9 AM. No PM classes. Happy Memorial Day We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week,…
Strength: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat* WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- Work Up to 80% of 1 RM deadlift WOD- 24 Min EMOM Min 1: 4 Deadlifts at…
Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…
Come get your BINGO card!!! Deadlifts 5 sets 3@ 72.5% 4 RFT 20/15 AAB 50′ DB OH Walking Lunges Rt Arm 60/45 20 Pull Ups 50′ DB OH Walking Lunges Left Arm