Thursday, 3-31-16

Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.   12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts 21-15-9 DB Snatch 70/50 Burpee to plate 45/25 ..right into.. 10 Rope Climbs 2:1 *15 min Cap* * DB…

Closed Thanksgiving. 9am class Friday. Christmas party Saturday, Dec.12th at the gym. Please sign up at the desk. Pre-Turkey WOD 0:00-5:00 50 Burpees AMRAP T2B 5:00-8:00 Rest 8:00-15:00 Est. Heavy Complex Power Snatch + Snatch 15:00- 17:00 Rest 17:00- 22:00 Isabel (30 Snatch 135/95) 22:00-25:00 Rest 25:00-30:00 1K Row 30:00- 33:00 Rest 33:00-38:00 50 T2B…

Join us today at 5 to wish Debbie Beattie good luck as she starts her new life in Brewster!!! Strength: Max Bench Press 5-3-1-1-1-1 Debbie does Helen 3RFT 100 Mountain Climbers 21 KBS 53/35 12 Pull Ups 7 min AMRAP Burpees

BOX RULES Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. KIDS. We love…

Strength – Power Cleans – 5-5-3-2-1 15 min A.M.R.A.P. 15 One Arm Dumbell/K.B. O.H. Reverse Lunge 12 Box Jumps24/20 9 Ring Push-ups

Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings