Easter Weekend Hours
Just a reminder we will have ONE class on Saturday, April 20th at 7am! Easter Sunday, ONE class at 9 am!
Just a reminder we will have ONE class on Saturday, April 20th at 7am! Easter Sunday, ONE class at 9 am!
4.16.2019Snatch Pull (3x3 105%)High-Hang Snatch (power - 2x3 55%)Hang Power Snatch (2x3 65%)Power Snatch (1x3 power snatch 75%)Power Snatch (2x1 85% power snatch)Metcon (Weight)16 min [...]
4.15.2019Skill Workjump rope practice - single, double, etc 5 minutesSkill Workhand stand practice - 10 minutes Metcon (AMRAP - Rounds and Reps)3 min amrap 8 [...]
4.14.2019Warm-upAfter stretches and learning proper med ball cleans - Tabata Med Ball CleansMetcon (Time)10 min emom 100 Meter sprints *record SLOWEST TIMEMetcon (Time)rest 5 minutes [...]
4.13.2019Back Squat (3,3,max)Metcon (Time)min 0-6 3 Rounds for time 10 Power snatch 95/65 (rx+) 115/75 20 Double undersMetcon (Time)min 6-12 2 Rounds for Time 15 [...]
4.12.2019Metcon (AMRAP - Rounds and Reps)35 min amrap 400 M Run 15 thrusters 75/55 (rx+) 95/65 15 burpees over the bar 400 M run 15 [...]
4.11.2019Deadlift (3,3,max 85%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Ring Rows Jacknife Sit ups Jumping Squat 45/35
4.10.2019Power Clean (3x3 - record heaviest)Hang Clean (3x3 hang squat clean - record heaviest)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# [...]
4.9.2019Push Press (3,3,max 85% 1 rm)Metcon (AMRAP - Rounds and Reps)20 min amrap 20 KB Swings 53/35 20 KB Front Rack Lunge 15 Box Jumps [...]
4.8.2019Accessory Work3x8 each partner GHR Pistols (each leg) Bent Flys Band pull aparts 3x30 seconds calf raises against the wallMetcon (Time)For time 21-15-9 Toes 2 [...]