Wednesday, 3-1-17

Strength/Skill: 10 min to practice Pull Ups. Take it to next level. Beginner – Chest to bar. Intermediate – Consecutive chest to bar. Advanced – Butterfly 12 min A.M.R.A.P. 5 Wall climbs 10 Power Snatches 95/65 20 Alternating Pistols

  Muscle up Skill Work for 20 min   15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps

Closed Thanksgiving. 9 and 10 am classes Friday only!!   Strength: Jerk (85% of 1RM) X 6 6 Rounds for time: 10 Thrusters (115/75 lbs) 10 Walk out/Walk in Push-ups

Congrats to Katie for passing her level 1 Certificate!!!! Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Take 10-15 minutes to build to a heavy Jerk Take 10-15 minutes to build…

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…

E3MOM for 12 min 8 Back Squats all sets between 50-60% of 1 RM 7 RFT 16 Med Ball Clean 20/14 12 HSPU (16 Scaled) 8 C2B Pull Up (10 Pull Up) *25 min Cap*