WOD 12/1/14 Skill: Clean & Jerk – work up to a heavy single. Then, complete 3 singles at 90% and 3 singles at 80%. 3 Rounds for Time •400m Run •10 Push Press (135/95) •10 Pull Ups Cash out: 2 sets – 10 push ups (5 seconds down and push up as fast as possible)
Month: November 2014
11/28/14
No regular class times today. Open gy will be held at 11:30-1 and again at 4:30-6 Regular gym hours resume tomorrow.
Thanksgiving
We are closed in observance of Thanksgiving. Enjoy your day with family and friends! If you don’t have anyone to celebrate with call Sean or Stephanie (we’d love to have you join us). No regular classes on Friday. Open gym times for Friday are 11:30-1 and 4:30-6
WOD 11/26/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Front Squats – 5 Rounds for Max reps at 70% (20 seconds on, 40 sec rest) For Time: •70 Squat Jumps •70 Sit Ups •70 OH Lunges w/medball (total 20/14) •70 Russian …
WOD 11/25/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Power Clean – Find a 1 RM AMRAP in 20 •7 Power Cleans (135/95)(195/125RX+) •200m Run •20 Toes to Bar •200m Run Cash Out: 4 sets – 5 strict pull ups & …