11/24/14: Monday: Fundamentals Class at 6:30pm: Bring a Friend Day Tuesday

Holiday Hours:

Thursday: Thanksgiving Day: Closed
Friday and Saturday will be normal Saturday Hours for Both Days:
8:50am Competitors Class
8:50am – Olympic Lifting/Gymnastics Fundamentals Class
9:00am – OLY Club
10:00am – Regular Class WOD

Strength: 7/13’s Squat Cycle Week 6 Day 1

Please Download and Enter your 1RM Front Squat to find your Percentages before you come to class. Thank you

7-13s 10 week Squat Cycle

 

 

 

WOD: 9 Minute Climbing Ladder

25 – Wall Balls (20/16)

25 – KBS (55/35)

50 – Wall Balls (20/16)

50 – KBS (55/35)

75 – Wall Balls (20/16)

75 – KBS (55/35)

11/22/14: Saturday: See Schedule Below

Saturday Schedule is as follows:

8:50am Competitors Class
8:50am – Olympic Lifting/Gymnastics Fundamentals Class
9:00am – OLY Club
10:00am – Regular Class WOD

11/21/14: Friday

Strength: Yoke Carry – 10×50′

WOD: 13 Minute Climbing Ladder

5 – Ring Dips
5 – Slam Balls (30/20)
20 – ABMSU

Add 5 Dips/Slam Balls each round.
ABMSUs stay at 20.

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11/20/14: Thursday: OLY Club at 6:30pm

Strength: 7/13’s Squat Cycle Week 6 Day 2

Please Download and Enter your 1RM Front Squat to find your Percentages before you come to class. Thank you

7-13s 10 week Squat Cycle

WOD: 9 Minute AMRAP

10 – Deadlifts (225/155)
15 – BFB
20 – Air Squats

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11/19/14: Wednesday: Fundamentals Class at 6:30pm

Strength: Strict Press

1×5 @ 75%
1×3 @ 85%
1xME@ 95%
5×10 @ 50%

WOD: For Time

10 – 1
C2B
Box Jumps (30/24″)
100m Run

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