Friday 1.1.2016 Closed for Maintenance
WE ARE CLOSED FOR MAINTENANCE FOR OUR NEW FACILITIES Modify the following Wod and Post objects used for boxes. Complete as many rounds as possible in 10 minutes of: • 10 box jumps, 30-inch box • 20 GHD sit-ups
Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate Post rounds completed to comments. Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on
1 rep Clean & Jerk every 90 seconds with progressively heavier barbells When the athlete does not perform the rep under the 90 second cap, they are finished with the workout.
Complete the following reps 12-9-6-3 as many reps as possible for 12 minutes: BURNER Hang Squat Snatch, 65/45 Pull-ups FITNESS Hang Squat Snatch, 75/55 Chest-to-bar Pull ups RX Hang Squat Snatch, 95/65 Chest-to-bar Pull ups Post reps to comments.
Rest Day Closed
10am-11am Mobility with Coach Holly 11am-12pm Open Gym 12pm-1pm Olympic Lifting with Coach Matt and Jason Kivett 1pm-2pm Open Gym
Closed for Christmas Merry Christmas!
Wod classes morning only 5am-10am Closed for Christmas Complete as many rounds and reps as possible in 15 minutes BURNER 20 Deadlifts, 135/95 10 bar facing burpee FITNESS 20 Deadlifts, 205/155 10 bar facing burpee RX 20 Deadlifts, 315/210 10 bar facing burpee Post rounds and reps to comments.
Strict Press 5-5-3-3-3-1-1-1-1-1 Post load to comments.