Tuesday, 11-27-18
20 min to complete-
3×10 Bicep Curls
3×20 Tricep Pul Downs
3×10 Lat DB Raises
3×12 BB Front Raises
For time
200 D/U 2:1
50 Thrusters 65/45
15 BMU (30 Pull Ups & 15 Dips)
50 Thrusters
200 D/U
*18 min Cap*
20 min to complete-
3×10 Bicep Curls
3×20 Tricep Pul Downs
3×10 Lat DB Raises
3×12 BB Front Raises
For time
200 D/U 2:1
50 Thrusters 65/45
15 BMU (30 Pull Ups & 15 Dips)
50 Thrusters
200 D/U
*18 min Cap*
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min to complete 3×10 Strict DB shoulder Press 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 3 rounds for time: 30 Alternating DB Snatch 50/35 20 Burpee Box Jump…
Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch. 18.5 you get to choose….. Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…
Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…
Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us