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September 3, 2015

A.Take 15 to 20 mins and build up to Heavy Split Jerk OR Snatch BalanceB.7 Minute AMRAP:7 Toes To Bar14 KB Swings 70/55

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Olympic Lifting Class on Saturday & No Class on Labor Day

We will have our first Olympic Lifting Class on Saturday, September 5th, 2015 at 10:00AM.We will be closed on Labor Day.

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September 2, 2015

A.4 Sets:3-5 Front SquatsRest 10 SecsTall Box Jumps 1.1.1.1.1 (Rest 5-7 secs b/t singles)Rest 2-3 MinsB.For Time:1000m RowFollowed by 3 rounds of:15 Thrusters 95/6530 Double Unders

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September 1, 2015

A.Take 15 to 20 Mins and Build to today's 1RM Snatch.B.14 Minute EMOM:Even Mins--3 Snatch or Power Snatch at 75-85% of Today's 1RMOdd Mins--7 HSPU

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August 31, 2015

A.Take 15 to 20 mins and practice cycling your Cleans and work up to a medium weight.*Keep your reps between 3 and 5. Keep form perfect. Reps should be touch and go*B.3 Rounds For Time:500m Row5 Muscle Ups OR 15 C2B Pull-Ups15 Hang Cleans25 Wall Balls 20/14

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August 28, 2015

A.3 Sets:10 DB/KB Walking Lunges (Each Leg)Rest 60 Secs4-6 Weighted Pull-Ups @ 2110Rest 60 SecsB.10 Min AMRAP:10 Pull-Ups15 Burpees20 Push Press 65/45C.500m Row Time Trial

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August 27, 2015

For Time:Four Sets:500m Row15 Deadlifts (Percentages on Board)15 HSPU*Rest exactly 4 mins between sets*Do Not Rush Your Deadlifts

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August 26, 2015

A.Bench Press:3-2-1-3-2-1*Make sure your sets 4, 5 & 6 are heavier than the corresponding sets at 1,2 & 3.B.7 Min AMRAP:7 Toes To Bar14 Hand Release Push-Ups21 Double Unders

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August 25, 2015

A.3 Sets, Not For Time:40-50 Double Unders10m Handstand Walk (Or Progressions)12-15 Box JumpsB.In teams of 2, partners alternate whole rounds to complete 10 rounds each of:15 KB Swings 70/55100m Sprint

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August 24, 2015

A.In six attempts or less, build to today's 1RM Front SquatB.For Time:"Fran"21-15-9Thrusters 95/65Pull-Ups

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