Sunday, May 29, 2016

Monday 5-30-16

MEMORIAL MONDAY HOURS:
Open Gym - 7-10am & 2-5pm
5pm BBQ!!!
Remember Nutrition Challengers...
Last day to weigh/measure! Challenge begins Tuesday!
If you are not interested in doing nutrition challenge but would like to know your Weight, BMI, body comp%, muscle%, body age, visceral fat, and Resting Metabolic Rate it is $15 to use machine.

Thursday, May 26, 2016

Friday 5-27-16

Strength: Squat Cleans -wk-40

WOD 1) 10 EMOM
              1 PCLN 165/115
              1 HSQCLN
              1 PUSH JERK
WOD 2) 5 RFT
             3 WEIGHTED PULL UPS 25/15
             5 STRICT PULL UPS
             7 KIPPING

Wednesday, May 25, 2016

Thursday 5-26-16

3 RFT
Run 400
40 Strict Abmat Sit-ups
7 Deadlifts 295/205

Tuesday, May 24, 2016

Wednesday 5-25-16

Strength: Split Jerk- wk-40
SS: single arm ring row
WOD 
Every :40 X 12- 1 power clean 165/115
Rest 3:00
Every :40 X 12- 1 power snatch 125/85
Rest 3:00
21-18-15-12-9-6-3 unbroken OHS 95/65

Monday, May 23, 2016

Tuesday 5-24-16

DUECES
For Time
2,000m Row
200 Du's
2,000m Run
2:00 Plank
***make sure if you see Jess to wish her a Happy Birthday***
And Sue a belated Birthday!

Sunday, May 22, 2016

Monday 5-23-16

Strength: BSQ-Deload (5-5-5)
SS: Snatch Balance (3-3-3)

WOD (2012 games regional WOD)
10 OHS 135/95
10 Box Jump Over 24/20
10 Thrusters 135/95
10 Power Clean 205/145
10 Toes to Bar
10 Burpee Muscle Up
10 Toes to Bar
10 Power Clean
10 Thrusters
10 Box Jump Over
10 Overhead Squats