December 29 2017

Monday January 1st - 1 Combined Class at 11:00AM - Spread the word -

First Workout of the Year - Be There

Class at 5PM Today

 

Conditioning: 

As many rounds as possible in 15 Minutes of:

20 Wallballs 20/14

20 Double Unders

20 KB Swings 53/35

* All Movements must be unbroken, If you miss or break your set of wallballs, trip up on jumps or break your KB Swings you must start back at 0 when you return to the movement. 

If you need to scale double unders you will do 30 Singles with the same rules

Strength: 

Deadlift 

8-7-6-5-4

December 27 2017

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds of

As Many Reps as Possible in 3 Minutes of:

12 Thruster 95/65

15 Box Jump

18 Pushup

Rest 1 Minute between 3 Minute AMRAPS

Strength:

Front Squat 

8-7-6-5-4

December 22 2017

Class at 5PM Today 

Conditioning:

Every Minute on the Minute for 18 Minutes complete:

Min 1: 12/9 Calories Bike

Min 2: 8 DB Front Squats 35/20 + 5 Burpees 

Min 3: 10 Power Snatch 95/65

Strength:

Back Squat 

4-4-4-4

December 20 2017

Thank you all for your gifts.  It was very generous and greatly appreciated.

You can all have Monday off, otherwise regular schedule this weekend...

Merry Christmas

Class at 5PM and 6PM Today 

Conditioning:

30-20-10 Reps for time of:

Deadlifts 225/155

Thrusters 45/35

Situps

Strength:

Deadlift

4-4-4-4-4

December 18 2017

Class at 5PM and 6PM Today 

Conditioning:

  3 Rounds for Time of:

21 Wallballs

10 Burpee Box Jumps

21 KB Swings

Rest 1 Minute Then:

 3 Rounds for Time of:

16 Wallballs

5 Burpee Box Jumps

16 KB Swings

Strength: 

Push Jerk 

3-3-3-3-3

December 15 2017

Class at 5PM Today

Conditioning:

Teams of 2 Complete 3 Rounds for Time of: 

100 Double Unders

50 Hang Power Cleans 115/75

100 Airsquats 

*Split work as desired

Strength:

Barbell Row

7-7-3-3-3 

*Max Unbroken toes to bar between sets

December 13 2017

Class at 5PM and 6PM Today

Conditioning:

4 Rounds for Time of:

 

15 Thrusters 75/55

15 Pullups

30 Sumo Deadlift High Pulls 75/55

Strength:

Front Squat

3-3-3-3-3

December 11 2017

Class at 5PM and 6PM Today

Conditioning:

For Time:

 

10 DB Snatches 50/35

15 Burpee Box Jump Overs

20 DB Snatches 50/35

15 Burpee Box Jump Overs

30 DB Snatches 50/35

15 Burpee Box Jump Overs

40 DB Snatches 50/35

15 Burpee Box Jump Overs

50 DB Snatches 50/35

15 Burpee Box Jump Overs

 

Strength:

5 Climbing Sets of:

3 Strict Press + 2 Push Press + 1 Push Jerk 

December 8 2017

Class at 5PM Today 

Conditioning:

Teams of 2 Complete

10 Rounds (5 each) For Time of:

10/8 Calories Bike

10 Hang Power Clean and Jerks 135/95

*Complete full Round AFAP and switch

Strength:

Deadlift 

7-7-7-7-7

December 6 2017

 Class at 5PM and 6PM Today

Conditioning:

Every minute on the minute for 20 Minutes perform:

7 Wallballs

7 Burpees

Strength:

Back squat

7-7-7-7-7

December 4 2017

Class at 5PM and 6PM Today 

Conditioining:

As Many Rounds as Possible in 15 Minutes of:

10 DB Front Squats

DB Farmers carry 60 FT

15 Pushups on Dumbbells

DB Overhead Carry 60FT

 

*50/35

Strength:

Strict Press

7-7-7-7-7

 

December 1 2017

Class at 5PM Today

Conditioning:

As Many Rounds as Possible in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

As Many Rounds as Possible in 4 minutes

10 Power Cleans (135/95 lb)
20 Pull-Ups
 
Rest 2 minutes 

As Many Rounds as Possible in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

Strength: 

On The 2nd Minute for 14 Minutes Complete:

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead squat