All posts by admin

Tuesday 122016

If your shoulders are toast from Monday, come in anyway and work through this with light weight at it will be good for you.
Hang Power Snatch 5×3

Hang Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Elizabeth

21-15-9 reps for time of:
• Clean 135/85#
• Ring dips

Monday 121916

Back Squat 4×3

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

21-18-15-12-9-6-3 reps for time of:
• GHD sit-ups
• 95-lb. shoulder presses

Open Monday all day

Open Tuesday 5:30am, 6:30am (Not normal but we’re doing it) and 7:30am

Closed Tuesday pm Dec 20-Dec26th.  Open again 27th.

Saturday!!!

AMRAP 20: Chest-to-Bars, Pistols, Box Jumps

Complete as many rounds as possible in 20 minutes of:
• 10 chest-to-bar pull-ups or jumping C2B
• 20 one-legged squats, alternating or assisted one-legged squats
• 10 box jumps, 30/24″ box (use extreme care with this height)

Friday 121616

MANUEL (modified*)

5 rounds of:
• 2* minutes of rope climbs
• 2 minutes of squats
• 2 minutes of push-ups
• 2* minutes to row 300* meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round

*modified from original 3 minutes and 400m run