Archives

Monthly Archive for: ‘December, 2014’

Wednesday 12.31.14

Wednesday 12.31.14
SCHEDULE FOR NEW YEARS EVE & DAY

NO 5:15PM or 6:15PM Classes New Years Eve

OPEN GYM 11:30-1:30 New Years Day

“Power Puree”

21-15-9

Hang Power Snatch 95/65

Burpee Over Bar

Pull-up

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Tuesday 12.30.14

Tuesday 12.30.14
1 Rep Max Deadlift

Then (if time)….

“Mean ‘e mom”

5 min EMOM

4 burpees

Max Effort Hang Power Cleans 95/65

(Score is total hang power cleans)

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Monday 12.29.14

Monday 12.29.14
1 Rep Max Back Squat

Then….

“Go on take the barbell and run”

3 Rounds

20 Jump Squats

15L/15R Front Racked Lunge 75/55

10 Strict Press 75/55

50m L/50m R Barbell Luggage Walk 75/55

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Saturday Classes

Just a reminder that there will be no classes tomorrow (Saturday). Hope everyone is enjoying their holiday with family and friends. See everyone Monday!

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Friday 12.26.14

Friday12.26.14
ONLY 12PM & 4:15PM Classes

3×3 Deadlift @ 90%

Then…

18 min Time Cap

80 Dbl Unders

4 Rds Cindy

60 Dbl Unders

3 Rds Cindy

40 Dbl Unders

2 Rds Cindy

20 Dbl Unders

1 Rds Cindy

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Last Minute Schedule Change

We have decided to cancel the 5:15 class tonight!

We hope everyone has a wonderful Christmas Eve & Christmas with their friends and families.

Check on Facebook for possible “Open Gym” on Christmas. If go in we will post it there.

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Wednesday 12.24.14

Wednesday 12.24.14

Scheduled Classes 6AM, 9AM, 12PM, 4:15PM & 5:15PM

“12 Days of Christmas”

1 Clean & Jerk 165/105

2 Bar Muscle Up/Chest 2 Bar

3 HSPU/Wall Walk

4 Pistols 2L/2R

5 Burpees

6 Push Press 95/65

7 Toes 2 Bar

8 KBS 53/35

9 Wall Balls 20/14

10 C2B/Pull-ups

11 Box Jumps 24/20

12 Front Squats 165/105

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Tuesday 12.23.14

Tuesday 12.23.14
3×3 Push Press @ 90%

Then….

Teams of 2

14 Min

200 Cal/375 Cal Row/AD

250 Sit-ups

250 Push-ups

(One person rows while the other works on sit ups and push ups. Push ups & Sit ups can be broke up anyway they want. Someone must be rowing at all times until cals are completed.)

(score is time completed. If not finished in 14 min you get 1 sec for every rep not completed.)

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Monday 12.22.14

Christmas Week Schedule

NO KIDS CLASSES DURING BREAK

Mon & Tues – Normal Schedule

Wed – 6AM, 9AM, 12PM, 4:15PM & 5:15PM

Thurs – TBD

Fri – 12PM & 4:15PM

Sat – Closed

Monday 12.22.14
3×3 Back Squat @ 90%

Then….

“Nancy”

5 Rounds

400m Run

15 OHS 95/65

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Saturday 12.20.14

Saturday 12.20.14

Oly and Free Saturday Class have been cancelled tomorrow.

Hope everyone has a great weekend!

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