September 2017

13-11-9-7-5-3 Reps For Time:

– C2B Pull-ups RX+ MUs (Ring/Bar)
– Power Snatch 115/75 RX+ 135/95lbs MRX 95/65lbs

Post time to responses.

There will be an 8am and 10am class offered today.  All other classes are canceled.

“Funked Up Forties” by DB

For Time: 
-40 DeadLifts 95/65 RX+ 115/75 MRX 75/55
-40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24
-40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
-40 KB Goblet Squats
-40 C2B Pull-ups MRX 40 Pull-ups
-40 Military Anchored Sit-Ups RX+ GHD Sit- Ups
-40 Hang Power Clean
-40 T2B
-40 Push Press
-40 Double Unders
-40 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′

Post time to responses.

For Labor Day, Monday, September 4th we are offering an 8am and 10am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend! 

With a Continously Running Clock for Max Reps
-0:00-4:00min – Run 400m to Max MUs or C2B Pull-Ups or Rope Climbs 15′ MRX 10′
-4:00-5:00min – Rest
-5:00-9:00min – Row 400m to Max Clean & Jerks 155/105 RX+ 185/125 MRX 125/75
-9:00-10:00min – Rest
-10:00-14:00min – Row 400m to Max Max MUs or C2B Pull-Ups or Rope Climbs 15′ MRX 10′
-14:00-15:00min – Rest
-15:00-19:00min – Run 400m to Max Clean & Jerks 155/105 RX+ 185/125 MRX 125/75
**Athletes can start with any row or run section, can stay with all one movement for MUs, C2B etc or change up each time. Ring or bar MUs OK**

Post reps to responses.

For Labor Day, Monday, September 4th we are offering an 8am and 10am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend!