Stan Wong 5K Saturday May 21st…Gym will be closed.
Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs.
Strength-
E2MOM for 10 min
5×5 Strict Press 75% of 1 RM
For Time-
5 Rope Climbs
then..
3 RFT
5 Bar Muscle Up
15 KBS 53/35
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! 30 min EMOM 5 OHS 95/65 3 Power Cleans 155/115 1 Deadlift 225/185
Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups
Warm up 2 rd of Cindy 10 min to complete 5×6 Weighted Push Up build to heavy 6 For time: Buy in – 1 mile Run… then 4 RFT 20 SDHP 95/65 10 HSPU 2:1 5 TGU 40/20 *20 min Cap*
No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders
Bench Press 6X3 Increasing weight Karen 150 Wall Balls 20/14 for time