November 21, 2017 SCHEDULE ANNOUNCEMENT Thursday: CLOSED for Thanksgiving Friday: 10:00am and 3:30pm Classes ONLY Strength: Pressing Complex 7 sets of: Thruster + Push Press + Push Jerk + Split Jerk *Must complete all four movements without putting the bar down. Build to a heavy complex. Metcon: 8 minute AMRAP 3 Clusters (185/125) 30 Double...Read More
November 20, 2017 Gymnastics: 2:00 AMRAP of: Push ups Rest 2:00 2:00 AMRAP of: Ring Dips Rest 2:00 2:00 AMRAP of: Handstand Push ups Strength: Back Squat 4 x 6 @ 70-75% Complete a set every 2:00 Metcon: 3 Rounds for time of: 21 Box Jumps (24″/20″) 15 Pull ups 9 Power Snatch (115/75)Read More
November 18, 2017 Partner WOD In teams of 2, complete the following: 0:00 – 5:00 200ft Shuttle Sprint (50-50, 100-100) Max Burpees to Plate (45) *Partner 2 starts when Partner 1 returns from the shuttle sprint. Alternate for the 5:00. 5:00 – 6:00 Rest 6:00 – 9:00 Alternating Strict Toes-to-Bar *Partners must be hanging from...Read More
November 17, 2017 Strength: Hang Squat Snatch: 5-5-5-3-3-1 *Goal is to establish a heavy set of 5, heavy set of 3, and a heavy single. Metcon: Five 2:00 cycles of: 25/20 Calorie Row AMRAP 1-Arm Kettlebell Push Jerks (53/35)* *Switch arms every 10 reps. Rest :30 between rounds.Read More
November 16, 2017 Metcon: “Power Clean Biathlon” 400m Run (6 Down & Backs) 18 Power Cleans (145/100) 400m Run 15 Power Cleans 400m Run 12 Power Cleans *Every time you break on the Power Cleans, perform a 200ft Shuttle Sprint (50-50, 100-100). Accessory: 2 Rounds (Not for time) 50ft Face Pull Sled Drag 50ft Bear...Read More
