Thursday, 7-17-14

The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…

6 and 7 am classes cancelled today. Strength: Front Squat 5 @ 65% 3 @ 75% 1 @ 85% Every 2 min for 10 min 3 @ 75% of 1 RM 3RFT 200m Row 100m Walking lunges 50 Air Squats

Christmas Party is Dec 16th. please sign up at the front desk.   3 Min EMOM X 6 sets 8 Power Snatches 95-65 10 Burpees As many rounds as possible in 15 minutes of: 100′ Bear Crawl 15 Weighted Situps 100′ KB Farmer Carry 53/35 15 GHD Hip Extensions/ Good Mornings    

Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share.  You can work out at gym next door. Just let them know you are dropping  in from Kryptonite. You will have to fill out a waiver over there. Thank you     EMOM for 5min 1 Snatch Grip Deadlift +…

Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)

Strength: BOX SQUAT 7X1 21 MINUTE WORKOUT 30 SEC MAX KETTLE BELL SWINGS 70/53 – 30 SEC REST 30 SEC MAX DOUBLE UNDERS – 30 SEC REST 30 SEC MAX WEIGHTED  SIT-UPS- 30 SEC REST