We now have Paleo Kits for sale.
Skill/Strength
5 sets of:
30 second L-sit followed by 5 ring dips
WOD
4 Wall Climbs
10 KB Swings 2/1.5
14 Ball slams 20/14
18 Box Jumps24/20
-15 second L-sit
5 Wall Climbs
20 KB Swings (2/1.5)
28 Ball slams
36 Box Jumps
-15 Second L-sit
6 Wall Climbs
10 KB Swings (2/1.5)
14 Ball slams
18 Box Jumps
Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders
“KLEPTO” 4RFT 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military…
Christmas party at Brewology Dec 13th. Change in hours starting next week: Tuesday and Thursday no 7PM class, last class is at 6PM. We will have open gym Monday and Wednesday @7PM. Strength/Skill: 50 strict Pull Ups with a twist 5 min cap. Row 1000m 50 Hang Power Cleans 135/95 40 Push Jerks 30 Front…
Thank you to all who came in on Saturday for the 12 Days of Christmas workout. That was the our biggest class to date as we are sure you probably noticed. We hope you are enjoying your holiday. Click on your pic!!!! Strength/Skill- O.H. Squat 3 R.F.T. 10 O.H. Squats (135/95) 50 Double Unders
2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…