Please start bringing a change of shoes. Sand is out of control!!
Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime.
“Filthy 50″
For time:
50 Box jumps 24/20”
50 Jumping pull-ups
50 KBS 53/35
50 Walking Lunges
50 K2E
50 Push press 45/35
50 Weight Good Mornings 45/35
50 Wallball 20/14
50 Burpees
50 Double unders
Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8 5 Rounds for Time: 20 Hand to hand KB swings 53/35 20 m Handstand walk /40 m Bear walk 20 Supine ring row reps
3RDs 10 Air Squat 10 Banded Squats 10 Walking Lunges 20 D/U E3MOM for 12 min 10 Back Squats *start @ 40% 1RM* *try to hit the same positioning every time.* *should not be heavy, stay light* 16 Min AMRAP 10 Sq. Cleans 95/65 30 D/U 2:1 10 Back Rack Lunges 95/65 30 D/U
Thank you everyone for your patience with our septic problem. The problem has been fixed and the gym floors sanitized. Back to regular hours. E2MOM for 10 min 6 Romainian Deadlifts (bar doesn’t touch the ground, and you’re using a clean grip on the bar) (Rep starts in the up position) For time: 20…
JC’s Saturday Night! Strength: 10 Min EMOM 2 OHS @ 50-80% 1 RM OHS 20 Min AMRAP 6 HSPU (2:1) 20 Jumping Squats 6 Ground to Overhead 165/115 40 Med Ball Twists
Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest