Author: Cross576

Friday December 14th 2018

Friday December 14th 2018

A reminder for our Christmas Party this Saturday at 6pm! If you have not yet signed up but plan on attending add your name to the list above the fountain.  We will have some delicious food from Danielle, Beer by Kieran and some fun and games.  We would also like to have a gift exchange with USED items that are $10 or less.  Hope to see you there!

Intramurals tonight (Friday) at 6pm! Hope to see you there!

A. 10 min

1 min your choice

30 sec HS hold practice

1 min Your choice

3-5 Double kip swings

3 Position BMU Drills

B. 10 min AMRAP

1- 1-5 Bar Muscle ups

2- 1-5 Strict HSPU

C. 4 RFT

2 Rope Climbs

4 UNBROKEN Deadlifts @ 63-65%

8 WBS 20/30

D. Sleeper stretch 2 min per side. 1 min passive, 1 min active

Thursday December 13th 2018

Thursday December 13th 2018

A reminder for our Christmas Party this Saturday at 6pm! If you have not yet signed up but plan on attending add your name to the list above the fountain.  We will have some delicious food from Danielle, Beer by Kieran and some fun and games.  We would also like to have a gift exchange with USED items that are $10 or less.  Hope to see you there!

A. 10 min Coach’s choice

B. 5 sets to build to a moderate

Power Snatch + Hang Squat Snatch + Squat Snatch

C. 3 Rounds

50′ UNBROKEN 50/50 Lunges 35/50/ arm – Right

10 sec Rest 50′ UNBROKEN 50/50 Lunges 35/50/ arm- Left

10 sec Rest

AMRAP Push ups

2 min Rest

D. 30 sec Wall slides EMOMx 5 min

 

 

Wednesday December 12 2018

Wednesday December 12 2018

A reminder for our Christmas Party this Saturday at 6pm! If you have not yet signed up but plan on attending add your name to the list above the fountain.  We will have some delicious food from Danielle, Beer by Kieran and some fun and games.  We would also like to have a gift exchange with USED items that are $10 or less.  Hope to see you there!

A. 10 min

10 Cal Row

10 Cal Assault bike

RMU Swings

RMU Transitions

B. 20 min EMOM

1- 1-2 Ring Muscle ups

2- 10-15′ HS Walk

C. 5 min AMRAP

50/60 Cal Row

AMRAP HSPU in remaining time

3 min Rest

5 min AMRAP

50/60 Cal Assault bike

AMRAP CTB in remaining time

3 min Rest

5 min AMRAP

50 Burpees

AMRAP T2B  in Remaining time