Tuesday 6-2-15

We are open for the 5pm class only!!!!     MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES.   Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* For…

Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats

Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.

MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. STRENGTH: THRUSTERS 5X3 @ 80%   4 RFT 20 OVER HEAD LUNGES 95#/65# 20 LATERAL OVER BAR BURPEES 20 T2B 20 MOUNTAIN CLIMBERS

For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds     Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…

Partner WOD – ‘300’ Teams of Three 300 WALL BALLS ROW In this team of 3 WOD, one person rows, one person wall balls and one rests. Wall baller goes to rower, rower to rest and rester goes to wall balls. When ‘300’ wall balls are completed you are done…….but the team that rows the…