Warm-up With General Class Strength Clean and Jerk Every 2 Minutes for 14 Minutes 1. 3 @ 75% 2. 3 @ 75% 3. 2 @ 80% 4. 2 @ 80% 5. 2 @ 85% 6. 1 @ 90% 7. 1 @ 95% WOD 10 Minute AMRAP 7 Power Cleans (135,95) 14 Wallballs Cashout 2000m Row […]
4th of July Weekend Schedule Sunday 6/2 – Normal Schedule Monday 6/3 – All levels classes at 530AM, 630AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM. There WILL be bootcamp class at 6:30AM. Tuesday 7/4 – Partner WOD! All levels classes at 8AM & 9AM only. Happy 4th! Strength Back Squat 5-5-5-5- Straight Sets […]
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and […]
Warm Up Athlete’s choice Snatch Heavy single for the day, competition style: * 3 designated attempts * On make, can increase weight, on miss, can increase or stay the same but not decrease * Score is heaviest successful attempt as percentage of recent PR Snatch push press 4×3
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and […]
We’ve had an amazing amount of help and support pour in for this year’s Southie Showdown, for that we thank you! There can never been enough help for these types events so we are looking to fill some specific tasks from more volunteers. The tasks are below in order of importance… – Parking Directors (Sat […]
Warm-up Bike 12/9 Calories 10 Strict Pull Ups Bike 12/9 Calories 20 Shoulder Taps Bike 12/9 Calories 10 Clean & Jerks Bike 12/9 Calories Strength Clean and Jerk Speed Ladder 10 reps @ 1st weight by 2:00 8 reps @ 2nd weight by 4:00 6 reps @ 3rd weight by 6:00 4 reps @ 4th […]
WOD 50-40-30 Row for Cals Wallballs Kettlebell Swings (2,1.5) Double Unders x2 Rest 3 Minutes after each Round Level 2 – 50-30-20 reps, (1.5,1) Double Unders x 1 Level 1 – 40-30-20 reps (1,0.75), Singles x 3