Wednesday, 1-16-19

This video will get you psyched!!!!!!!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225/135 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st…

Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM   10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU   15 Min AMRAP 200m run 20 T2B 250m Row 25…

“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X”   X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees   This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on…

Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press

Closed New Years Day!   7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105

Saturday: 9AM class only! Granite Games QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in