TUESDAY, 4-11-17

Open Gym Thursday night at 7PM. Cancelling Monday 10AM class. Back Squats 5X2 all at 75-85% 7 min AMRAP 5 Power Cleans 135/95 10 Box Jumps 24/20 rest 7 min AMRAP 5 Power Snatches 95/65 20 D/U’s

Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!! Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!! 5 min amrap: 10 sdhp 75#/65# 10 box jumps 20″ 1 min rest 5 min amrap: 10 push press…

EMOM till failure- 20 D/U + 1 Sq. Clean Thruster start @ 40% 1 RM clean and jerk. add 10/5 each round For time- 200 Singe Arm Russian Swings *Switch arms every 5 reps, before you switch you must hold a 10 second over head hold with the same arm.* **Every time you break its…

Strength: Every 90 sec for 5 sets: 5 Front Squats @ 77.5% of 1RM   10 Min EMOM Even: 10-15 C2B Pull Ups Odd: 10-15 Dips 5 Min Rest 15 Min Time Cap 800m Run 21 Thrusters 95/65 400m Run 15 Thrusters 95/65 200m Run 9 Thrusters 95/65

Christmas party at Brewology Dec 13th. Change in hours starting next week: Tuesday and Thursday no 7PM class, last class is at 6PM. We will have open gym Monday and Wednesday @7PM. Strength/Skill: 50 strict Pull Ups with a twist 5 min cap. Row 1000m 50 Hang Power Cleans 135/95 40 Push Jerks 30 Front…

Tuesday, Wednesday and Thursday 5AM classes this week!!!   Strength: 3 Clean Grip High Hang Shrugs + 2 Clean Grip Hang High Pulls + 1 Power Clean Work up to a heavy complex.  Hands do not leave bar   15 min AMRAP   9 Power Cleans 155/115 6 Burpees   Increase burpees by 2 every…