Monthly Archives: May 2017

Thursday 6/1

May 31st, 2017|

THURSDAY 6/1 [metcon] Teams of 3! 10k Row For Time ***Each team uses the same rower. One person rowing at a time.

Wednesday 5/31

May 30th, 2017|

Wednesday 5/31 [metcon] “The Running Dead” 3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-unders [rx+] 1. Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 [...]

Tuesday 5/30

May 29th, 2017|

TUESDAY 5/30  [strenth] Clean and Jerk Build to heavy Clean and Jerk [metcon] Grace For Time: 30 Clean and Jerks, 135# / 95# [rx+] Snatch [...]

Monday 5/29

May 28th, 2017|

Monday 5/29

Saturday 5/27

May 26th, 2017|

SATURDAY 5/27 Metcon (AMRAP - Reps) 0:00-10:00 1 Mile Run Max Clean & Jerk (135/95) in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run Max [...]

Friday 5/26

May 26th, 2017|

FRIDAY 5/26 [metcon] 4 Rounds For Time 21/15 Cal Bike/Row 18 Wall Balls 20/14 15 Kettlebell Swings 70/53 12 Burpees [rx+] Snatch 60% x2 65% [...]

Thursday 5/25

May 24th, 2017|

THURSDAY 5/25 [metcon] Work/Rest with a partner… 3 Rounds For Time 200 Meter Row 400 Meter Row 600 Meter Row ***Each partner will complete 3 [...]

Wednesday 5/24

May 23rd, 2017|

WEDNESDAY 5/24 Thruster Build to a heavy thruster **From the ground Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups rx+ Power Clean 65% 3x3 Clean Pull [...]

May 22nd, 2017|

TUESDAY 5/23 [strength] Single leg KB Deadlift 4 Sets of 6 Reps building in weight [metcon] "Christine" 3 Rounds for time: 500m Row 12 Deadlifts, [...]

Monday 5/22

May 21st, 2017|

MONDAY 5/22 Gym Briefing  ***Gym Announcements*** -Saturday 5/27 (10:30a-12p): Rowing and Pull Up clinic, free to all members -Memorial Day Schedule: 5am, 6am, 7am, 9am, [...]

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