Thursday, 5-9-19

Tommorow is rope climbs. Bring appropriate equIpment. SOCKS/SNEAKERS. No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill-Clean & Jerk In teams of 2 6 rounds of: 200m Run 21 KBS (53/35) 12 Pull-ups…

Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Squat Clean + Push Press + Push Jerk + Split Jerk Heavy Complex over 6 sets 21 Min AMRAP: 20 Sit Up (15 GHD) 15 Box Jump Overs 24/20 10 KBS 70/53 5 Deficit HSPU (45/25 plates)

BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…

Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Back Squat 2-2-2-2-2 “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps

Congrats to Katie for passing her level 1 Certificate!!!! Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Take 10-15 minutes to build to a heavy Jerk Take 10-15 minutes to build…