WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.
Strength: Pause Back Squat 5X3 increasing weight
AMRAP 15:
12 Box Jumps (30/24″)
9 Power Snatch (115/80#)
6 Bar Muscle-ups
Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. 12 min EMOM- Min 1 & 2: 3 Back Squats @ 65% Min 3 & 4: 3 Back Squats @ 75% Min 5 & 6: 2 Back Squats @ 80% Min 7 & 8: 1 Back…
WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: Alternating…
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…
Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”