No AM classes today.
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us!!!!
Strength/Skill – 2 BHN Snatch Grip Push Presses + 2 OHS = 1 rep x 4
A.M.R.A.P. 10 Minutes
5 Shoulder to Overhead – 73/115
10 Deadlift – 73/115
15 Box Jumps – 20/24
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…
5 RFT 25 HR Push Up 50′ Bear Crawl 25 Hang Power Snatch 75/55 50′ Bear Crawl 25 Back Squat 75/55 50′ Bear Crawl
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Strength/Skill – You have 15 mins to find your 1 rep max of this complex. Snatch Grip Deadlift-Power snatch-Hang Power Snatch AMRAP in 6 mins. 12 Front Rack Lunges (Six/leg) Rx+ – 135/95 Rx – 115/80 Advanced – 95/65 Beginner – 75/55 9 KB Swings Rx+ – 2/1.5 – Rx – 1.5/1 Advanced – 1.5/1…
W.O.D. – 10 R.F.T. 3 Power Snatches 135/ 95 115/75 95/55 15 Wall Balls 20/14 Athletes Looking To Meat As Performance Enhancer By: Darren Rovell CNBC Sports Business Reporter On a group of small farms in Monticello, Mo., John Wood is doing his part to revolutionize how meat is marketed. He’s specifically pitching his US…
Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14