Thursday, 3-12-15

From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest

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 celebrate her new endeavor!!! Strength: Back Squat 1×10 Empty Bar 1×10 @50% 1×10@ 60% 2×10@ 70% For time: 9-15-21-27 Sq. Cleans 95/65…

Tribal Games Friday night. No 6PM class.   Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters

Don’t forget to sign up for Murph and the BBQ May 25th.   Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 –  Sumo Deadlifts 115/75

Warm up: 2 RDs at easy pace 7 strict pull ups 7 BB Clean grip deadlifts 7 BB Front Squats 7 BB Power Clean Age Group Qualifier WOD #2 4 RFT- 25 C2B 5 Cleans 245/170 (Any style clean) *15 min Cap* 10 Min EMOM 3 Tempo Front Squats Tempo = 4 seconds down, 3…

Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols