Find Max Height Box Jump Double
 
AMRAP 18:
5 Bar Muscle ups Fx:C2B Pull ups
15 OHS 115/80, Fx: 95/65
200 M Run
 

Free class tonight at 6:30pm! Remember, if you refer a friend who ultimately signs up for main membership you will be entered into our monthly free month of membership raffle!
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Touch and Go Power Cleans
5 x 5 (ME)
*working sets start at 70%
 
3 Rounds of:
1 legless Rope Cliimb Fx: Rope Climb
2 Power Cleans 155/105 Fx: 115/80
3 Front Squats 155/105 Fx: 115/80
4 S2OH 155/105 Fx: 115/80
50 Double Unders Fx: 30 Double Unders

Strength/skill Schedule:
Monday: Hand Stand Push Up
Tuesday: Power Cleans
Wednesday: ME Box Jump
Thursday: Back Squat/ Accessory
Friday: Power Snatches
Saturday: Deadlift
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HSPU Technique
For time:
4 HSPU 6″ deficit
6 HSPU 4″ deficit
8 HSPU 2″ deficit
10 HSPU Games standard
8 HSPU 2″ deficit
6 HSPU 4″ deficit
4 HSPU 6″ deficit
Fx: 30 HSPU for time (games standard)
 
5 x 500M Row
rest 2:00
*Score slowest row
 

Luke 6:31-35

31 Do to others as you would have them do to you.
32 “If you love those who love you, what credit is that to you? Even sinners love those who love them. 33 And if you do good to those who are good to you, what credit is that to you? Even sinners do that. 34 And if you lend to those from whom you expect repayment, what credit is that to you? Even sinners lend to sinners, expecting to be repaid in full. 35 But love your enemies, do good to them, and lend to them without expecting to get anything back. Then your reward will be great, and you will be children of the Most High, because he is kind to the ungrateful and wicked.

Yoga today at 10:00am! Free for members, $10 for friends.
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Push Press
5 x 3 (A)
 
“Helen”
3 Rounds for time of:
400 meter Run
21 KBS 24/16
12 Pull-ups
*Compare: 5/5/2015

Free Class today at 12:00pm!
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Find Heavy Snatch
 
Tabata:
WBS 20/14
Row Cals
Pistols Fx: Candle Sticks
*1 Movement per Tabata
*Total reps

Front Squat
5 x 5 (A: 5# heavier from last week)
 
AMRAP 5:
ME Cindy
5 Pull ups, 10 Push ups, 15 Air Squats
Rest 2:00
AMRAP 6:
ME Nancy:
400 m run, 15 OHS 95/65

Reminder: We now offer Core Blast Thursdays from 6:40-7:10pm!
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EMOM 6:
5 TNG Deadlifts @ 80%
 
21-15-9
Box Jumps 24/20
Alt. KB Snatches 24/16 Fx: 1612

Reminder: We now offer Open Gym Wednesdays from 8:30-9:30pm.
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Steve K’s Moving Partner WOD:
30 HSPU
30 Power Cleans and Jerks 135/95: Fx: 95/65
30 C2B Pull UPs
30 Front Squats 135/95: Fx: 95/65
30 Ring Dips
30 Snatches 135/95: Fx: 95/65