Monday Oct 9, 2017


Brian, Jenna, Dave, Dave, Jamar, Rachael, Liliana and Sharon

BOX Closed today to reflect the Thanksgiving Holiday
What are you thankful for?
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Friday Oct 6, 2017


Chris and………… Brittany!

OPEN
Part 1. Spend 15:00 Minutes to build to a HEAVY Power Clean
Part 2.
21-15-9
Power Cleans #135/#95

Push Jerks #135/#95
Row for Calories

PERFORMANCE
Part 1. Spend 15:00 Minutes to build to a HEAVY Power Clean

Part 2.
21-15-9
Power Cleans #115/#80

Push Jerks #115/#80
Row for Calories

FITNESS
Part 1. Spend 15:00 Minutes to build to a HEAVY Power Clean 

Part 2.
21-15-9
Power Cleans #95/#65
Push Jerks #95/#65
Row for Calories
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Thursday Oct 5, 2017

 
Shae

OPEN and PERFORMANCE
1 Mile Run

21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

FITNESS
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
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Wednesday Oct 4, 2017


Take a look at these Gunnnnz! 

“Weightlifting Wednesday”
Front Squat: Take 15:00 Minutes to build to Heavy Single
followed by…
With a running clock starting on the 0:00
AMRAP 8:00 Minutes
10- Toes to Bar
30- Double-Unders/60 Single Unders

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Tuesday Oct 3, 2017


Matty

AMRAP 4:00 Minutes
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row/Bike in Time Remaining
rest 4:00
AMRAP 4:00 Minutes
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row/Bike in Time Remaining
rest 4:00
AMRAP 4:00 Minutes
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row/Bike in Time Remaining
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