Tuesday, 5-15-12

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.

A BIG CONGRATS TO JAVIER WHO PAST HIS LEVEL 1 TEST!!! “Manion” Seven rounds for time of: Run 400 meters Back squat, 29 reps 135/95 115/65 95/45 Scaling will be provided by Coach Mariana First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based…

8 and 9AM classes only.   For Max Reps in 33 EMOM min 1- Pull-Ups min 2- Air Squats min 3- Push-Ups min 4- Sit-Ups min 5- Strict Presses 75/55 min 6- Mountain Climbers min 7- Dumbbell Push Presses 45/30 min 8- Wall Sit min 9- T2B min 10- DB Thrusters 45/30 min 11- Plank…

Closed Thanksgiving. Only 9AM class Friday. 3 Person Team- For Time: 100 Tire Flips 90 Wall Balls 20/14 80 KBS 53/35 70 Snatches 95/65 60 Box Jumps 24/20 50 Front Squats 155/105 100M Leap Frog

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. For Load: Hang clean below knee 2-2-2-2-2 Back squat 3-3-3 Clean pull 3-3-3 Grace 30 Clean & Jerks 135/95

Happy 21st Birthday to Jessica D.!!!!!!!!!!!!!!! W.O.D. – For time: 100ft Walking Lunges 21 DB Push Presses 21 Deadlifts 21 Pull-ups 100ft Walking Lunges 15 DB Push Presses 15 Deadlifts 15 Pull-Ups 100ft Walking Lunges 9 DB Push Presses 9 Deadlifts 9 Pull- Ups 100ft Walking Lunges