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Wednesday, 11-20-19
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
Tuesday, 9-10-19
15 Min EMOM Min 1 20 Death Marches Min 2 20 Hollow rocks Min 3 15 Wall Balls 20/14 15 Min AMRAP 50 Lunges 40 HR Push Ups 30/20 AAB 20 T2B 10 Thrusters 96/65
Friday, 7-7-17
AS OF NEXT WEEK WE WILL CUT 1 5AM CLASS. SO CLASSES WILL BE TUESDAY, WEDNESDAY, FRIDAY. THIS WILL BE FOR THE REST OF THE SUMMER. Strength: Snatch grip deadlifts: 4X3 @ 100+% Snatch grip high pulls: 4X3 @ 90% OHS: 4X3 increasing weight For time: 100 Double-unders 10 Squat Snatch 155/105 80 Double-unders…
Tuesday, 01/28/14
Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls
Wednesday, 6-13-12
Strength/Skill – Weighted Pull-Ups/Chin-Ups 2-2-2-2-2 3 R.F.T. 400 meter run 1.5/1.0 pood Kettlebell swing x 21 Pull-ups 12 reps
Friday, 11-11-16
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work