Merry Christmas and Happy Holidays to all! Box is CLOSED! Pull-ups (Strict): Max Reps Post reps to comments.
Box is CLOSED FOR CHRISTMAS! Closed 12-24 thru 12-25 Complete as many rounds as possible in 7 minutes of: 2 pistol squat, 1.5 pood/1 pood 3 wall walks 4 8″ deficit handstand push ups Post rounds to comments.
Frantasy Land In teams of 2, complete the following for time: Fran 21-15-9 Thrusters, 95# Pull up Heavy Fran 15-12-9 Thrusters, 115# C2B Pull ups Heaviest Fran 9-6-3 Thrusters, 135# Bar Muscle Ups Post time to comments.
Every 30 seconds on the 30 seconds execute the following: For five minutes: 2 squat cleans, 80% of 1RM Then, for five minutes: 3 back squats, 80% of 1RM Then, for five minutes: 4 shoulder to overhead, 80% of 1RM Post reps completed to comments.
Rest Day Closed
Open Gym 10am-2pm FREE TO THE PUBLIC. Anyone anywhere is welcome to attend and celebrate coach Matts 33 years of life.
2 Rounds 30 Ring Dips 3 minute L-sit Hold Post time to comments.
With a running clock, complete as many reps as possible of: 1 minute Dumbbell Squat Cleans, 35#/20# 1 minute Dumbbell Push Press, 35#/20# 1 minute Dumbbell Alt. Snatch, 35#/20# 2 minutes Dumbbell Squat Cleans, 35#/20# 2 minutes Dumbbell Push Press, 35#/20# 2 minutes Dumbbell Alt. Snatch, 35#/20# 3 minutes Kettlebell
Complete as many rounds and reps as possible in 10 minutes of: 5 Pull-Ups 10 Wall Ball Shots 20#/14# 15 Push-Ups Post rounds and reps to comments.
EMOM: Min 1: Row 10 Cals Min 2: 30 DUs & 15 Snatch 75 Min 3 Row 10 Cals Min 4: 7 C&J 135 & 14 T2B Min 5: Row 10 Cals Min 6: 30 DUs & 15 Snatch 75 Min 7: Row 10 Cals Min 8: 7 C&J 135