Category Archives: Uncategorized

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