11/09/16

A) Bench press 5×5, tempo B) 27-21-15 Back squat Handstand push ups

11/08/16

A) Every 90 sec x 15 1 snatch pull 1 hang snatch 1 overhead squat B) AMRAP 18 4 bar muscle ups 8 power snatch 16 box jump

11/07/16

A) Back squat  5×5, tempo B) Every 3 minutes for 18 minutes  10 thrusters  10 Bar facing burpees  10 pull ups

11/04/16

A) Jerk Dips 4×8 B) Jerks 4×3 C) 4x 5 deadlifts 7 power snatches 9 overhead squats 200m run

11/03/16

Open gym / rest day 

11/02/16

A) EMOM 50 1-25: 1x back squat @ 80% 1rm 26-50: 1x Front squat @ 80% 1rm

11/01/16

A) Thruster Working up to a 1rm  B) AFAFP  50 thrusters @ 60% of part A

10/31/16

ZombieFit! ! ! Happy Halloween ! ! !  Today we have only 3 scheduled times on the schedule: 500pm, 545pm, and 630pm. These classes are open to all! Come with your costume or you might have to do burpees before each work out! Come to one or stay for all !  500pm – Individual WOD 200 push ups, emom 4 …

10/28/16

Emom 40 1-3: 200m row + 200m run + 15 kbs 4: 1 heavy ass c&j/snatch/dl

10/27/16

Open gym / rest day  low cost dental implants