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
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
Closed today. I am so thankful to count all of you among my closest friends. Thank you coaches for making Kryptonite a great place to train. xo
Strength/Skill:weighted push ups 5×3 25 KB swings 70/53 500m run 50 C2B Pull Ups 500m row 25 wall balls 20/14 500m run 50 D/Us
18 min EMOM Min 1 – 30 Scissor Kicks Min 2 – 15 KBS 53/35 Min 3 – 25 Med Ball Twists 20/14 With a Partner complete: 9 min AMRAP Buy in: 75/55 cal row ..then.. 40 Snatch 95/65 30 Snatch 135/95 AMRAP Snatch @ 185/125 (Any style snatch)
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Pusk Jerk 5-3-3-1 “KAREN” 150…
Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 8AM class Saturday. 15 Min Clean & Jerk EMOM- Min1- Start @65% of 1RM Min 2- add 5# Min 3- add 5# Min 4- add 5# Min 5- add 5# *After first 5 min start back over @70%…