Thursday 9-24-15

25 min to complete 4 Plank Circles 4×10 Bicep Curls (each arm) 4×20 V-Up 4×20 Banded Tricep Pull Down 4×15 Hanging Knee Raises 2 sets of 21’s 5 min AMRAP Ascending Ladder 1 Rope Climb 2:1 5 KBS 53/35 2 Rope Climb 10 KBS 3 Rope Climb 15 KBS 4 Rope Climb 20 KBS…..

Don’t forget to register for 31 Heroes. See link on our FB page. 5 Rounds for time: 75 Double-unders 15 Burpee Chest to bar Pull-ups

MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. STRENGTH: THRUSTERS 5X3 @ 80%   4 RFT 20 OVER HEAD LUNGES 95#/65# 20 LATERAL OVER BAR BURPEES 20 T2B 20 MOUNTAIN CLIMBERS

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…

Strength/Skill – 2 RM Squat Clean……………………..Thruster!!!! 4 Rounds :40 of work/ :20 rest between each movement Max distance on rower Max KBS (53/35#) Max double under’s Max Air Squats

No 5AM classes until September!!! Strength: Backsquats 4×6 @ 80-85% 18 – 15 – 12 – 9 – 6 – 3 PUSH JERK 135#/95# PULL UPS 3:1 DOUBLE UNDERS AFTER EACH SET