Tuesday, 8-13-13

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Pusk Jerk 5-3-3-1 “KAREN” 150…

Strength/Skill – 10 min EMOM……3 TnG Power Snatches 135/95 Staircase ABCDE –ABCD-ABC-AB-A A. 4 Curtis Ps (1 Power Cleans, Rack Lunge L, Rack Lunge R, Jerk) – 95/65 B. 8 Box Jump Overs (24/20) C. 12 KB Swings (53#/70#) D. 21 Knees to Elbows E. 25 MB Cleans,,,,WHEW!!! This is gonna be a rough one!!!!!

Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats

Strength/Skill – 5 rep max on TnG Push Press 5 R.F.T. 15 Thrusters 95/65 15 C2B Pull-ups Rest one minute between rounds

Strength: Deadlift 10@50% 10@55% 8@60% 8@65% 6@70% of 1RM For time: 150-120-90-60-30 D/U 50-40-30-20-10 Med Ball Clean 20/14

Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! 30 min EMOM 5 OHS 95/65 3 Power Cleans 155/115 1 Deadlift 225/185