Christmas Eve Hours: 6,7 & 8AM. No PM classes.
Closed Christmas Day.
Strength:
12 Min EMOM
2 Deadlifts @70-80%
WOD:
Row 500m/Run 400m
40 Box Jumps 24″/20″
10 OHS 75/55
Row 400m/Run 300m
30 Box Jump
20 OHS
Row 300m/Run 200m
20 Box Jump
30 OHS
Row 200m/Run 100m
10 Box Jump
40 OHS
Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Strength Work up to a heavy triple power snatch You pick : Cindy (20 Min AMRAP) 5 Pull up 10 Push Up 15 Air Squats OR… Mary (20 Min AMRAP) 5 Handstand push-ups 10 1-legged squats 15 Pull-ups
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. “Nancy” 5 R.F.T 400m run 15 O.H….
Strength – Deadlift 5-5-5-5-5 W.O.D. – 2 rounds for time: 100 Air Squats 20 Push Jerks (135/95 125/85 115/75) For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
Goodale farms here today at 5pm. July 4th hours: 8 and 9 am 15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…