5AM Tuesday and Thursday classes will start next week!
Strength/Skill – EMOTM 8 Minutes
1 Clean
2 Jerk
5 Chest to Bar Pull-ups
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Back Squat 135/95
One Arm Alternating Dumbbell Snatch – 35/55
New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs.There is still a regular 7 P.M. class as well. All other hours are for scheduled/structered classes. 2011 Crossfit Games Final “The End” A.Complete as…
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
9 min EMOM min 1- 15 1 1/4 sit ups min 2 – 30 Med Ball Twists min 3- 8 KB Sit Ups ea side At minute 0: Run 800 meters 80 Push Ups At minute 10: Run 600 meters 60 Wall Balls 20/14 At minute 20: Run 400 meters 40 Alternating DB Snatches 50/35
Strength/Skill – Bench Press 1 RM 7 RFT 20 Kettlebell Swings – 35/55 100 Meter Run 30 Double-Unders 100 Meter Run 20 Overhead Lunges – 63/95 100 Meter Run
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Start by taking 10% off 1RM bench press, then add 20# Bench press 65% x5 reps 75% x5 reps 85% x5 reps + Five rounds for time: 12 Medicine ball cleans, 20#(14#) 6 Turkish get-ups, 45#(35#)