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 – Push Press
Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats
10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec. -then- For time: 15 Burpee Over-the-Box Jumps 20″ 15 Power Cleans 135/95# 15 Burpee Over-the-Box Jumps 20″ 30 Front Squats 135/95# 15 Burpee Over-the-Box Jumps 20″ 15 Push Jerks 135/95# 15 Burpee Over-the-Box Jumps 20″ Compliments of Outlaw
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in…
5 Min AMRAP 15 Wall Ball 20/14 5 Power Clean 135/95 3 Overhead Squats 135/95 Rest 3 Min 5 Min AMRAP 50 D/U 15 Cal Row Rest 3 Min 5 Min AMRAP 200m Run 6 Box Jump 30″/24″ 3 Ring M/U Rest 3 Min 5 Min AMRAP 10 KBS 70/53 10 weighted sit ups 35/25
“2014 Regional Event 4″ 21-15-9-6-3 Strict Handstand Push-ups Front Squats – 123/195 Bar Facing Burpees *Regional Time Cap: 20 Minutes* *Krypto Time Cap: 25 Minutes*
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. PARTNER ROW 3000M WHILE PARTNER HOLDS PLANK FOR TIME: 50 KETTLE BELL SWINGS 24kg/16kg 50 SUPINE RING ROWS 50 KETTLE BELL SWINGS
Burgener Warm-up Skill – Snatch Balance W.O.D. 10/9/8/7/6/5/4/3/2/1 OHS 95/65 C2B PULL-UPS GHD SITUPS DOUBLE UNDERS