Wod and wine Friday 5 and 6pm classes. Bring a friend.
Sign up for Murph.
Friday will be your last day to order from fancloth. www.fancloth.com/c/474809
15 min to complete –
Bench Press
4×8
DB Flys
4×10
4 RFT
25/18 Cal Row
15 DB Box Step Overs 50/35, 20″/18″
3 Rope Climb 3:1
*18 min cap*
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill – SDHP 10 HSPU 20 Wall Balls 20/14 30 Knees to Elbow 40 Burpees 50 SDHP 75/45 60 D/U’s
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – S.D.H.P. 3 rounds of 3min A.M.R.A.P. 10 wallballs 20/14 10 SDHP (95/65) 10 T2B 2…
Annie 50-40-30-20-10 D/U’s Sit Ups Starting with an empty Bar increasing by 10 lbs every 90 sec until failure….. Snatches Cleans Deadlifts
Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*
Tony’s Sushi tomorrow night. Every 1:30 for 9 min 2 Tempo Front Squats @ 75-85%% 1 RM Tempo = 3 Seconds down, 3 second hold, explode up, 2 second pause at top. 24 min EMOM Min 1- 2 Rope Climbs 2:1 Min 2- :50 Plank Min 3- 12 Slam Balls 30/20 Min 4-…