Friday 3/25/2016
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.
Welcome Jeff!
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
Welcome Kavan!
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!
Wednesday 3/23/2016
A. Back Squat 3-3-3-3-3 post heaviest load B. Push press 3-3-3-3-3 post heaviest load Extra work (Competitor training) C. 4 rounds 15 cal bike 10 dead lifts 225/155 5 mu’s rest 2 min
Wednesday 3/23/2016 Read More »
Tuesday 3/22/2016
30 box jumps 24/20 5 clean and jerks 185/130 1 rope climb 20 box jumps 5 clean and jerks 1 rope climb 10 box jumps 5 clean and jerks 1 rope climb Extra work (Competitor training) back rack jerk work up to heavy + some drop sets
Welcome Angela!!
It’s been a long couple of months for this young lady to say she is ready! She is so excited to be in class. She crushed her goal for “fight give bad” she tightened and toned up and feels great! I am so excited to have her part of the community!!
Saturday 3/19/2016
“Hope” Three rounds of: Burpees 75/55 pound Power snatch Box jump, 24” box 75/55 pound Thruster Chest to bar Pull-ups
Saturday 3/19/2016 Read More »
Friday 3/18/2016
16.4 Open WOD Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
