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Teams of 4th

Two partners run 400

other two max KB swings

switch when team A is back

two partners 30 burpee over box

two partners 60 toes to bar

switch

two partners run 400

two partners max goblet squats

switch

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4 rounds

8 Front rack lunges (155,105)

12 burpees over bar

12 ring dips

 

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Today:

AMRAP in 5

3 HSPU

3 muscle-ups or 8 pull-ups

rest 2 minutes

AMRAP in 8

8 pistols

12 SDHP (75,65)

rest 2 minutes

AMRAP in 8

40 double unders

2 cleans (225, 155)

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holiday weekend

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This weekend we will be open Friday regular hours and Saturday regular hours but closed on Sunday. Monday will return to regular hours

Today:

Snatch 1 Rm

Clean and Jerk 1rm

 

 

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Today:

Deadlift

3x3x3x3x3 @ 75% of 1rm

then

3 rounds for time

8 thrusters (135 ,95)

12 box jumps

10 shoulder to overhead (135,95)

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DSC_0861Gymnastics begins Tuesday evening at 6:30!!  Get in there

Today:

Press 1rm

Push press 3rm

Jerk 5Rm

then

2 rounds

row 1k 100 double unders

rest 90 seconds between rounds *max effort each round

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Open gym

DSC_0846Today:

open gym

 

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Gymnastics course

DSC_0793Our gymnastics course starts THIS TUESDAY people RHIS TUESDAY.   When? This  coming Tuesday!!!!!

Learn gymnastics moves like the pull-up, muscle up, Kip, handstands and handstand push ups

sign up now!!!

today:

Teams of 4
3 rounds for time (Relay Style)

7 Front Squats (155/105)
7 Lateral Hops over bar
7 Deadlifts (245/165)
7 Burpee to plate

Every six minutes (400m Team Run)
Can’t continue working until all team members are back.

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The Fuzz

The fuzz.  Why we all need to stretch, mobilize and move our bodies.  This is the most basic of basics.  Move or lose.  Literally

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Today:

4 rounds for time

run 400

6 muscle ups *CTB pull-ups 2:1

10 front squats (135,95)

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Today:

1rm OHS

then:

5 rounds for time

12 SDHP (75,55)

10 ring dips

25 air squats

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