Thursday, 6-29-17

Skill: 20 Min to work on Handstands, Strict HSPU or HS Walks WOD: EMOMx16 1. 10 Clean and Jerks 155/105 2. 10 Box Jump Overs 30″/24″ 3. 10 Snatches 155/105 4. 10 Pistols Alt *SCALE as needed*

Strength/Skill – O.H. Squat 5 x 5 Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating Left and Right 7 muscle-ups (Pull-ups/Dips 3:1) 175-lb. hang power cleans, 10 reps

Strength/Skill – 10 min EMOM…4 TnG Push Presses 70% of 1 RM As many reps as possible in 5 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″) Rest 1 minute As many reps as possible in 3 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″)…

10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run

  Does anyone have a fresh water fish tank   ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in.   *****July 4th hours: 8,9 and 10am only!!!   We are starting…

GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE OUTSIDE RUN TODAY. BRING APPROPRIATE ATTIRE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Partner WOD Tomorrow!! THIS IS A PRETTY GOOD VIDEO. THE BEGINNING IS A LITTLE SLOW. AT APPROXIMATELY THE 6:00 MINUTE MARK IT GETS BETTER. Strength/Skill…