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Monthly Archive for: ‘December, 2018’

Tuesday 1.1.19

Tuesday 1.1.19 Happy New Year! Classes at 11AM and 1PM Teams of Two 20 Minute AMRAP 400 M Run 20 Deadlifts 205/145 20 Box Jump Overs 24/20 20 Toes to Bar Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s …

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Monday 12.31.18

Monday 12.31.18 Back Squat 3×3 @ 90% Then 4 Rounds 35 Double Unders Strict/Negative Pull Ups – Strict 7/4, Negative 5 6/6 DB or KB Lunges – Heavy 6/4 Weighted Push-Ups Not for time. Good form on all movements. Regular Class Schedule Monday. Tomorrow is the first day in our new location, 18 W Stewart (the SOS pear building). Park …

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Friday 12.28.18

Friday 12.28.18 18 Minute EMOM 200M Run 3 Deadlifts 275/185 10 DB Push Press 35/20

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Thursday 12.27.18

Thursday 12.27.18 Teams of 3 15 Minute AMRAP 10 Cleans 155/105 15 Toes To Bar 25 Wall Balls Row One person rows while the other two rotate on the AMRAP. Score is cals + reps.

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Wednesday 12.26.18

Wednesday 12.26.18 3 x 3 Back Squat @ 85% Then 10 Minute AMRAP 30 Double Unders 5L/5R Step Ups – Heavy DB 10 Push Ups 20 Sit Ups

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Friday 12.21.18

Friday 12.21.18 15 Minute AMRAP 10 Burpee Box Jump Over2 24/20 15 Deadlifts 185/125 20 Wallballs 20/14 Holiday Schedule: Sat 12/22 Closed; Mon 12/24 10AM & 12PM; Christmas Day Closed

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Thursday 12.20.18

Thursday 12.20.18 Teams Of 2 30 Minutes Max Calorie Row Holiday Schedule: Sat 12/22 Closed; Mon 12/24 10AM & 12PM; Christmas Day Closed

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Wednesday 12.19.18

Wednesday 12.19.18 21 – 15 – 9 Cleans 135/95 21 – 15 – 9 Hand Stand Push Ups 45 Double Unders after each round Holiday Schedule: Sat 12/22 Closed; Mon 12/24 10AM & 12PM; Christmas Day Closed

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Tuesday 12.18.18

Tuesday 12.18.18 3 x 3 Back Squat @ 85% 3 RM Then Teams Of 2 80 KB Swings 53/35 60 Goblet Squats 40 Knees to Elbow 60 Goblet Squat 80 KB Swings 100 Cal Row Holiday Schedule: Sat 12/22 Closed; Mon 12/24 10AM & 12PM; Christmas Day Closed

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Monday 12.17.18

3 x 3 Push Press – Heavy Then 4 Rounds. Not for time 6/4 Strict Pull-ups 4 Box Jumps – High 10/7 Push-ups 12 DB Front Rack Walking Lunges

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