Month: November 2015

11.30.15 Monday 

strength: Power Snatch  WOD  15.1  AMRAP in 9 mins  15 T2B  10 Deadlifts 115/75 5 Power Snatches 115/75   

11.29.15 Sunday 

9am -10am Open Gym    

11.28.15 Saturday 

10am Team WOD Class  Noon – 1pm open gym     Welcome Rob! He just finish Foundations 🙂

11.27.15 Black Friday 

strength: Deadlifts  WOD  3 rounds of  3 Bar Muscle-ups  10 Deadlifts 275/185 10 HSPU  10 Box jumps 24/20  30 double Unders  …end w/ 6 rope Climbs   

11.26.15 Thanksgiving Day

9am Partner WOD   

11.25.15 Wednesday 

Thanksgiving Schedule:  Turkey Day:  9am WOD Class Black Friday:  10am WOD Class  11am WOD Class  Strength: Power Snatch WOD  AMRAP in 15 mins  5 Power Snatches 115/75  10 C2B  15 sit-ups  200 m run    

11.24.15 Tuesday 

strength: Front squats  WOD  800 m run 12 hang power cleans 135/95 12 front squats 135/95 24 push-ups releases 400 m run 9 hang power cleans 135/95 9 front squats 135/95 18 push-ups releases  200 m run 6 hang power cleans 135/95 6 front…

11.23.15 Monday 

Strength: Push Jerk  WOD  AMRAP in 7 mins  7 Push Jerks 155/105  7 T2B  7 Burpees    

11.22.15 Sunday 

9am -10am Open Gym   

11.21.15 Saturday 

10am Team WOD Class Noon-1pm Open gym    

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