December 22 2014

**upcoming schedule** Dec 24 Christmas Eve 9:30 am only Closed Christmas Dec 25 9am/5:30pm/6:30pm Barbell club will be on FRIDAY evening 6:30 15 min to establish 2 rep heavy hang clean On the minute 10 minutes 3 reps @ 80% Max strict pull-up

December 18 2014

100 double unders for time Tabata KBS 100 double unders for time

December 17 2014

5 rounds 400 meter run 25m waiters walk left 25m waiters walk right For time.

December 13 2014

“The 12 Days of Christmas: Barbell Style” Weight 95/65 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerk 10 Hang Power Snatch 11 Overhead Squat 12 Sumo Deadlift…

December 12 2014

Fun that isn’t a run Tomorrow we will be doing 12 days of Christmas!! Afterwards we are getting together for food and fun!

December 11 2014

Find a heavy 5 sets Power clean x 5 Front squat x 3 Should to overhead x 1

December 9 2014

OLY class tonight at 7:30 Barbell class will be finding and new squat max today in class If you are not in barbell club the deload workout is For time: 150 Push Ups *Everytime you stop and rest with your chest on the ground this…

December 8 2015

50 double unders 3 L pull ups 40 double unders 6 L pull ups 30 double unders 9 L pull ups 20 double unders 12 L pull ups 10 double unders

December 4 2014

3 Hang power clean from power position find a heavy Then alt EMOM 12: Odd: 3 HPC @ 80% Even: 5 Burpee box jump 30/24