Thursday, 8-1-19

FOR THOSE OF YOU WHO ARE ORDERING SNEAKERS (NANO’S 2.0’S) AND OLYMPIC LIFTING SHOES WE ARE PLACING THE ORDER TOMORROW NIGHT. PLEASE STOP IN AND PLACE YOUR ORDER. ALSO, HAVE A SECOND COLOR CHOICE. Strength/Skill – 3-Position Cleans x 5 For time: 5 Power cleans, 5 Front squats, 5 Push jerks, 1 Rope climb 4…

20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35

Skill – Overhead Squat W.O.D. – 4 Rounds 5 Deadlifts @ Bodyweight 10 “Floating” Burpees MORNING HOURS: 6AM, 7AM, 8AM ONLY EVENING HOURS: 3PM, 4PM, 5PM, 6PM

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1

5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min   5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST   5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST   5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST    

Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Power Cleans 15 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1…