Hey all you lovely members, We all know that you have a friend or two you have asked, annoyed or even has now unfriended you because you are dying for them to join here! They have the common excuse of it is too expensive or too scary or intense for me! Am I right? We …
Conditioning “Nancy “ 5 rft 400m run 15 OHS 95/65
Conditioning 3 RFT 15 power cleans 155/105 20 pistols alt leg 15 hspu Extra work (Oly Lift) Power clean 3 TNG build to heavy set
Let’s all welcome my New recruit Ian. Ian came to me from our friend Robert (Pumba) . This hockey nut Wants to get himself ready for the next season. Time to have some fun, say hi when you see him.
Strength Push Jerk 3-3-3-3-3 Push press 3-3-3-3-3 Extra Core work EMOMx10 10-12 TTB
Teams of 2 80 bar over burpee 30 snatches 135/95 60 bar over burpee 20 snatches 155/105 40 bar over burpee 10 snatches 185/130 Extra work B. Bench 3-3-3-3-3 C. Bent over row 3-3-3-3-3
Fitness Open 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Skill/weakness day Or weekly WOD make up
Three cheers for this guy! Jeffrey Humphrey made it through foundations with lots of sore muscles but huge gains. Jeff doesn’t love to workout, but being a paramedic and fire fighter he understands how important it is to maintain his health and fitness. His wife Jessica recently joined classes and is kicking ass, so …
Let’s all welcome Kavan! This young lad is a friend of Nate’s who recently joined as well. He learned everything very quickly and will be a ton of fun to have around the box. He will be attending the afternoon classes! Say hi and give a classic high five! Welcome buddy!
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