Wednesday, 1-18-2012
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012
Strength/Skill – Snatch
20 min AMRAP
3 Squat Snatches (80% of 1 RM)
9 T2B
12 KB Swings 53/35
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. 12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts 21-15-9 DB Snatch 70/50 Burpee to plate 45/25 ..right into.. 10 Rope Climbs 2:1 *15 min Cap* * DB…
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM 6 RFT 200m run 12 Box Jumps 24/20 10 Power…
Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes. Closed New Year’s Day!!! WOD 10 RFT: 3 TGU 53/35 KB 5 DB Thruster 35/20 7 T2B Strength 7×2 Squat Snatch Working technique here
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Snatch High Pull – 3×3 Snatch Balance – 3×3 For…