Strength/Skill – Pistols
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs
Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs
Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs
Alyssa Ross (age 17): Squat 215, Press 95, Deadlift 315. Total 625lbs
Katie Fairman: Squat 230, Press 95, Deadlift 275. Total 600lbs
6 and 7am classes cancelled tomorrow…shooting for 9am Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 Back Squat – 70%x1, 75%x1, 80%x1, 85%x1, 75%x3x2 Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb….
9AM Class today!! Friday Normal Hours. Saturday: Murph 8 and 9:30 am. No-one has signed up for the 11 am class. BBQ @1:30. Sunday 9am class. Monday: 8 and 9am classes only!!! STRENGTH: BENCH PRESS 5X3 15 MINUTE ASCENDING LADDER 1 POWER CLEAN & JERK 155#/115# – 1 M/U – 1 BOX JUMP 24″/20…
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived…
Strength: Every :30 for 5 Min 2 Sq. Clean @65% 1 RM 30 Min EMOM 1- 4 TGU 40/20 2- 20 Hollow Rocks 3- :45 Plank 4- 8-12 Burpees 5- 12 Renegade Rows
Brewology tonight at 8:30. Coach Matt’s BD….all are welcome!!! NO 8AM CLASS THIS SATURDAY!!! Strength: Deadlifts 6X6 @ 70-80% Tabata Time: T2B Push Ups Reverse Lunges KBS
MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. PARTNER ROW 3000M WHILE PARTNER HOLDS PLANK FOR TIME: 50 KETTLE BELL SWINGS 24kg/16kg 50 SUPINE RING ROWS 50 KETTLE BELL SWINGS