Saturday & Sunday, September 15 & 16, 2012
All classes are cancelled this weekend.
Come support the athletes who are competing. Click on the image for more information.
Also, check our FaceBook page for updates all weekend.
Thursday, September 13, 2012
Skill / Strength
Clean & jerk
Conditioning
With an 8 minute clock:
Row 1,000m @ 10 damper
In the time remaining, 1Rm clean & jerk
Wednesday, September 12, 2012
Volume training
As many reps as possible in 7 minutes following the rep scheme below:
1 Deadlift (225#/155#)
1 Pull up
2 Deadlift (225#/155#)
2 Pull ups
3 Deadlift (225#/155#)
3 Pull ups
4 Deadlift (225#/155#)
4 Pull ups …
Tuesday, September 11, 2012
Strength
Back squat
Conditioning
For time:
Run 800m
75 Wall ball (20#/14#)
Run 800m
Sunday, September 9, 2012
Volume Training
AMRAP in 12 minutes of:
…SURPRISE…
** increase the burpees by 7 each round **
Thursday, September 6, 2012
4 Rounds for time of:
5 Power snatch (115#/80#)
10 Barbell step ups (20″/16″)
20 Lateral bar hop burpees
