Wednesday, 9-19-12

I’ll be open for 1 class today @4pm…:)   Strength: 3 Position Clean (high hang, hang, floor) Work up to a heavy complex   15 min AMRAP 10 Sumo Deadlift High Pulls 115/75 10 Floor Presses 20 Wall Balls 20/14

Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us Strength/Skill – Halting Clean Deadlift – 3 X 5 7-6-5-4-3-2-1 Hang Cleans – 133/215 Wall Climbs

Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!! Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!! 5 min amrap: 10 sdhp 75#/65# 10 box jumps 20″ 1 min rest 5 min amrap: 10 push press…

MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Front Squat 5-5-5-5 W.O.D. – 20 min A.M.R.A.P. “SNATCH, BURP & RUN” 7 Power Snatches 95/65 65/35 7 Burpees 100m SPRINT!!!!!!!!! THE FIT CLUB By Adam K. Raymond I’M CROUCHED IN A SQUAT, just as I have been…

No classes Monday evening! Strength/Skill – 3X10 Deadlifts @ 70% – rest exactly 2:30 For time: 100 Double-Unders 50 Ab-Mat Sit-ups 40 (steps) Walking Lunges (front rack) 135/95# 30 Shoulder to OH 135/95# 20 HSPU It would be advantageous do some pull-ups or ring rows after this WOD. There is a lot of pushing here…

Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees