5/21/13

REMINDER: The 9AM class is cancelled today. We will only have classes at 5:30PM, 6:30PM, and 7:30PM
 
A1: Bent Over Rows: 3×8 (1 min rest)
A2: Strict Press: 3×5 (1 min rest)
 
10 min AMRAP:

  • 5 Push Press @ 70% 1RM
  • 10 Pull Ups
  • 20 Lateral Jumps Over the Bar

5/20/13

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NOTE: The noon class is cancelled today. Sorry for the inconvenience. The class will be rescheduled for later in the week.
 
Back Squat: 4×5 (2 min rest)
 
4 Rounds:

  • 400m Run
  • 25 Sit Ups
  • 4 Wall Walks

 
Extra:
Hip Extensions: 3×10

5/19/13

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There will be NO open gym today or Foundations.
 
 

5/18/13

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A1: Weighted Push Ups: 3×8 (1 min rest)
A2: Weighted Pull Ups: 3×8 (1 min rest)
 
“Fran”
21-15-9

  • Thrusters (95/65)
  • Pull Ups

5/17/13

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Find 1RM Clean & Jerk
 
4 Rounds:

  • 1 min Row for Calories
  • 1 min TTB
  • 1 min Burpee Box Jumps
  • 1 min Rest

 
**There will be NO Open Gym this Sunday. Sorry for the inconvenience.

5/16/13

Rest/Make Up Day (9:00AM, 5:30PM, 6:30PM, 7:30PM class as usual)
 
There will be no 7:00PM foundations class tonight.

5/15/13

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Back Squat: 4×5
 
For Time:

  • 100 Double Unders
  • 20 Push Press (95/65)
  • 15 Ring Rows
  • 50 Double Unders
  • 15 Push Press
  • 10 Ring Rows
  • 25 Double Unders
  • 10 Push Press
  • 5 Ring Rows

5/14/13

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Snatch: 8×1 (1min rest)
 
4 Rounds:

2 min AMRAP

  • 400m run
  • Max Effort Burpees

1 min Rest

 
Extra: Band Pull Aparts
 

5/13/13

A. Deadlift: 3×5 (2 min)
B. Pistols: 3×5 (each leg)
 
For Time:

  • 30 Wall Balls (20/14)
  • 30 CTB Pull Ups
  • 30 Pistols
  • 30 KBS (55/35)

5/12/13

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Foundations class is today at 12:00PM. Open gym is today from 12:00PM-2:00PM.