01Dec2014 – Monday

A. Hang Snatch – 5×1 *Work to a heavy single.   B. Max Effort set of Full Snatches * From the floor @ 80% of A.   C. WOD: 15 min EMOM Odd – 15/12 Cal Row Even – 3 Pull Ups, 6 Push Ups, 9 Air...

26Nov2014 – Wednesday

4:30 and 5:30 class only with Coach Jonathan… Watch Facebook for any updates and possible open gym times for Thursday and Friday.  

24Nov2014 – Monday

A. 5×1 Hang Snatch (above knee) * Work to a 1 rm for the day.   B. WOD – 3 RFT 20 cal row 15 thrusters (115,85) 20 TTB

25Nov2014 – Tuesday

A. 5×1 Hang Clean + Jerk * Work to a 1RM   B. WOD – 21.15.9 Burpee Box jump overs (24,20#) * Run 200 m after each round

18Nov2014 – Tuesday

A. 5×1 Hang Clean (above knee) 75-80% B. 2×3 Hang Clean (power position) C. WOD: 3RFT 30TTB 15 Power Clean and Jerk (155, 105#)