Wednesday, 5-9-18

Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…

Strength/Skill – Hang Clean Pulls 5 x 3 3 rounds for time of: 15-foot rope climb, 3 ascents 25 ring dips 100 squats

There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: Hamstring Stretch Quad Stretch Row technique Overview E3MOM for…

Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…

I want to thank everyone for coming and making  our party so special!!! I have the best Family!!!   Strength Snatch Grip Tempo Deadlift – 5×3 start @ 60% snatch and build *Tempo- 5 sec up, 5 sec down* Running Clock for 17 min 4 Min AMRAP 3 Power Snatch 95/65 25 D/U rest 2…

Water or Coke – Incredible !!!!! Can you believe this….? Very interesting!!! And this is not even about the sugar content! WATER #1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population) #2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. #3. Even…