Monday 161121

***Holiday Schedule This Week*** 

Monday/Tuesday: Regular Schedule

Wednesday: NO 5/6pm Classes

Thursday: Closed

Friday: 9am ONLY

Saturday: Regular 9am

5 Rounds for time: 

15 Thrusters, 135# 

Run 400m

Cash Out: 100 Sit ups for time

Friday 161118

Tonight (Friday) at 6:00pm is our first Rowing Clinic. Cost is $20 and you can sign up online just like a regular class. Limit 10 people, 1 hr long. 

Clean and Jerk 3x1

5 Rounds for time: 

15 Toes to Bar

15 Burpees

15 Wall Balls, 20/14

Row 250m

rest 3:00 between sets.  

Thursday 161117

"Angie" 

100 Pull ups

100 Push Ups

100 Sit ups

100 Squats

Wednesday 161116

Power Snatch 5x2

For time: 

Run 800m

15 Ring Dips

15 KB Swings, 70# 

Run 400m

20 Ring Dips

20 KB Swings

Run 200m

25 Ring Dips

25 KB Swings

Tuesday 161115

AMRAP in 20: 

50 Double Unders

Row 250m

10 Handstand Push ups