Tuesday, 12-20-16

Please support our military. Still time to donate!!!! 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, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…

Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!!   Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…

6 RFT 2 – Rope climbs Shuttle Sprints 10m 15m 20m 10 Pistols Alternating Legs 20 K.B. Snatches 53/35

W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day.  By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…

Strength: Snatches 6 singles @ 85% 3RFT: 40 Air Squats 20 Hang Power Snatch RX95/65 RX+115/95 Cash Out- RX 50 pull ups RX+ 50 c2b Pull ups    

12 E2MOM 4 Tempo Deadlifts Tempo= Stand, pause at top 2 seconds, down 5 seconds, no pause at bottom. For time: 10 rds of C2B “Cindy” ..then… 50/35 Cal Row 30 Deadlifts 250/175 *18 min Cap*