We are offering open gym hours 9 and 10AM on Sundays!!!!
Push Jerk
60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
30 Min EMOM-
Min 1- 10 Pull Up( 7 if Strict)
Min 2- 10 Push Up
Min 3- 15 Squat
Min 4- 10 Dip
Min 5- 8 KB Hang Power Clean 53/35
E3MOM x12 min(4 sets) 9 Back Squats @50-60% 1RM For Time: 6 Bar MU + 9 C2B + 12 Pull-Ups 21 Thrusters 115/85 6 Bar MU + 9 C2B + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 C2B + 12 Pull-Ups 9 Thrusters (If you cannot do chest to bar or BMu, complete…
“31 Heroes” 31 min AMRAP 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where…
Strength/Skill – E.M.O.M. 7 min – 5 Burpee Pull-ups For time: 135/95-lb. clean, 1 rep 10 parallette handstand push-ups 135/95-lb. squat clean, 2 reps 9 parallette handstand push-ups 135/95-lb. squat clean, 3 reps 8 parallette handstand push-ups 135/95-lb. squat clean, 4 reps 7 parallette handstand push-ups 135/95-lb. squat clean, 5 reps 6 parallette handstand push-ups…
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
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14