Christmas Eve hours 8 and 9am only.
Closed Christmas Day.
No 5 am classes next week.
12 min EMOM
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
5 RFT
500m Row
15 OHS 95/65
5 Wall Climbs
*24 min Cap*
Strength – Bent Over Row 5-5-5-5 5 R.F.T. 5 – O.H. Squats 135 / 95 10 – T.2.B. 15 – D.B. Hang Squat Cleans 20 – Double Unders Bob G. ready to go!!!! The optimal experience is something that we all unwittingly chase. Success in the experience, hard work and expertise coming together in a…
Every 90 sec X 8 2 Hang High Pull + 1 Hang Squat Snatch With a 15 minute running clock complete: 50 Double Unders 20 Squat Snatch 135/95 50 D/U’s 15 Squat Snatch 155/105 50 D/U’s 10 Squat Snatch 185/125 50 D/U’s Max Squat Snatch 205/135 in remaining time
5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! 4 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang…
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!
Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24