Wednesday, 10-23-19

Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)

Join us tonight as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 15 min for Back Squat 1RM 21 min…

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: SNATCH HIGH PULL 5X3 POWER SNATCH 5X3 CrossFit Games Open 13.1 Proceed…

Strength: Cleans: work up to a heavy triple….and yes!!!!   3 rounds for time of: Max calorie row in 60 seconds 50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10…

Tuesday, Wednesday and Thursday 5AM classes this week!!!   Strength: 3 Clean Grip High Hang Shrugs + 2 Clean Grip Hang High Pulls + 1 Power Clean Work up to a heavy complex.  Hands do not leave bar   15 min AMRAP   9 Power Cleans 155/115 6 Burpees   Increase burpees by 2 every…

Strength/ Skill – OHS 3×1 12 Minute AMRAP: 1 Round of Cindy/1 Deadlift (75 % 1 rep max) 1 Round of Cindy/2 DL 1 Round of Cindy/3 DL …. Cindy= 5 pull-ups, 10 push-ups,15 squats