9AM Class today!!
Friday Normal Hours.
Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30.
Sunday 9am class.
Monday: 8 and 9am classes only!!!
STRENGTH: BENCH PRESS 5X3
15 MINUTE ASCENDING LADDER
1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20
2 HANG POWER CLEAN & JERKS – 2 M/U’S – 2 BOX JUMPS
CONTINUE INCREASING REPS BY ONE UNTIL TIME RUNS OUT
NO 5AM CLASSES THIS WEEK shop.fancloth.com/11941/374347 New log in info for catalog order Every 1:30 for 6 sets (9min) 2 tempo back squats + 1 back squat @70-80% 1RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 3×10 bicep curls, each arm 3×12…
E3MOM x12 min(4 sets) 9 Back Squats @50-60% 1RM For Time: 6 Bar MU + 9 C2B + 12 Pull-Ups 21 Thrusters 115/85 6 Bar MU + 9 C2B + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 C2B + 12 Pull-Ups 9 Thrusters (If you cannot do chest to bar or BMu, complete…
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″
Strength/Skill: Front Squats 5×5 @ 70% 21-15-9 Deadlifts 225/155 Toes to Bar Ring Dips
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips