Wednesday 12-30-15
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
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
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 50%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted…
Memorial weekend schedule: Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. OHS 3 @ 70 3 @ 80 3 @ 90% of 1RM 5 RFT 400m Row 15 Thrusters 95/65
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% Every 4min for 20 min (5 sets) complete 1rd of: 60…
If Center Moriches School is closed due to snow, we will be closed too. Wednesday classes cancelled. Tonights 6PM class cancelled. Strength: Back Squats 5×2 at 80-90% of 1RM 7 min EMOM 5 Power Cleans at 75% 10min AMRAP 10 Thrusters 95/65 10 T2B
BIG FRANK CLEANS 220LBS, THEN….. FINISHES WITH AWESOME JERK!!!!!! BAM!!!! Strength/Skill – Front Squat 5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 115/85 1-2-3-4-5-6-7-8-9-10 H.S.P.U.