Saturday, June 13th, 2015

Beginning today, we will be switching back to Olympic lifts/Gymnastics class every Saturday at 9am.  Our normal 9am “Free open to public class” is cancelled and will be replaced with “bring a friend Thursday” instead.

9am: Olympic Weightlifting Class – Snatch

In groups of four, complete the following for time:
Three rounds for time:
25 Bench Press, 135/83
25 Calories on Rower
15 Burpees
15 Calories on Bike
Teams may not rotate to the next movement until everyone has finished their set.  Full details explained before class.



Wednesday, June 10th, 2015

Strength/Skill:  1″  Jumping Back Squats (45/33), 1 minute for max reps

Deadlift, 3-3-3-3-3
Take three minutes rest between sets
Rest five minutes then perform;
Three rounds for time:
10 Deadlifts, 275/185
50 Box Jumps, 20″/16″

Yay!!! Shellie’s back!



Monday. June 8th, 2015

Strength/Skill: Front Squats or Pistols

Six rounds for time:
3 Snatch, 155/103
2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
1 Tire Flip

Tyler, back from Cali and already ringing our new PR/GR bell for an outstanding time on last week’s “X” WOD.