7/5/17

HARDWARE-July 01-2
Photo Credit – Chris Leh

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM!

Strength:

A1. Bench Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

A2. Weighted Ring Pull Ups: 3×8 (if you did strict or kipping pull ups in yesterday’s workout, do ring rows instead)

Conditioning (Practice):

12 min AMRAP:

  • 20 Hanging Hip Touch
  • 20 V-Ups
  • 200m Sandbag Carry (carry in front, for today, sandbag should not touch your shoulder or back)

7/4/17

HARDWARE-July 01
Photo Credit – Chris Leh

Today’s Schedule:
  • 10AM Class only

All other classes are canceled.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM!

Conditioning (Practice):

“Nutts”
For Time:

  • 10 HSPU
  • 15 Deadlifts (250/175 or 65% 1RM)
  • 25 Box Jumps (30/24)
  • 50 Pull Ups (Jumping Pull Ups)
  • 100 Wall Balls (20/14)
  • 200 Double Unders (400 Singles)
  • 400m Run with a Plate (45/25)

(30 min cap)
 

7/3/4

HARDWARE-July 01

Photo Credit – Chris Leh

Tuesday, July 4, Schedule:
  • 10AM class only (all other classes are cancelled)
100K Row Challenge:

The row challenge is under way! Between now andĀ August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Create your own album within the FB Group, to accurately keep track of your progress. Rowing can commence today! Good luck, rowers!

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM!

Strength:

Back squat

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (tes):

5 Rounds of:

  • 15 cal Bike or Row
  • 10 Burpees Over Box (24″/20″)
  • Rest as needed

Record your fastest and slowest times

7/2/17

Open Gym today from 10AM – 12PM!
Yoga is canceled today.