Monday, January 1st 2018

Happy New Year!!
Gym closed today, 1/1/2018
Regular schedule to resume 1/2/18!

Saturday, December 30th

REGULAR CLASSES

A1) SA KB Strict Press 3×6 Each arm
A2) Goblet Squat 3×12
A3) Strict Chin-up 3×12

B) In Teams of 4:
25Min AMRAP
1- Row 500m

2- 10 Box Jump Overs
10 Sit-ups

3- 10 KB swings
10 Ring Dips

4- 10 T2B/ K2C
10 Burpees

Friday, December 29th

REGULAR AM & PM Classes,
No Noon Class

A1) Ring Row
5×8-12

A2) Weighted Push-ups/ Push-ups
5×12

B) JACK
20 Min AMRAP
-10 Push Press (115/80)
-10 KB Swings (53/35)
-10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Thursday, December 28th

REGULAR THURSDAY SCHEDULE,
NO Elements Class

A1) Romanian DL 4×6
A2) Front Rack Barbell Step-ups 4×12 Each Leg

B1) Strict T2B/ K2C
4×8-12
B2) Hollow Hold
4×30-45Secs

C) 9 Min AMRAP
-Turkish Get-ups (alternating)

Wednesday, December 27th

REGULAR AM & PM Classes,
No Noon Class or MT Fit

A) Strict Press
3,3,3,3 @80% of 1RM

B) Push Press
2,2,2,2,2 @90% of 5RM

C) 3 Rounds For Time:
-25 Wall balls
-25 Sit-ups
-25 DU’s/ 50 SU’s
15Min TIME CAP

Tuesday, December 26th

NO AM CLASSES- OPEN GYM 3-6:30pm

A) Back Squat
6 EMOM:
2 Back Squats @ 90%

B) 14 Min AMRAP
-500m Row
-8 Hang Power Cleans (115/80)
-10 Burpee Bar Hops

Monday, December 25th

MERRY CHRISTMAS!
Gym Closed Today
Holiday Schedule:
*12-25 Gym Closed
*12-26 No AM Classes, PM 3-6:30pm Open Gym
*12-27 Regular AM & PM Classes, No noon or MT Fit
*12-28 Regular PM Classes, No Elements class
*12-29 Regular AM & PM Classes, No noon class
*12-30 Regular 7:30 & 8:30 classes
*1-1 Gym Closed New Years Day
*1-2 Back to Regular schedule for all classes

Saturday, December 23rd

In Pairs, alternate after each movement
12 Days Of Christmas
For Time

1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (70/53 lbs)
7 Pull-Ups
8 T2B/K2C
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

Workout is similar to song:
1
1,2
1,2,3
1,2,3,4
etc…”

Friday, December 22nd

A) BRADSHAW

10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders

*30 Min Time Cap
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Thursday, December 21st

A) 15 Min to build to a single heavy clean (Power or Squat)

B) DeadlLift
3,3,3,3,3

C) 10 Min AMRAP of Cindy
-5 Pull-ups
-10 Push-ups
-15 Air Squats