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5/19/15 Gymnastics 5×5 Strict Pull-Ups *Each rep hold for 5sec then drop down and reset -then- Metcon 5 rounds for time.. 12 alt. Renegade Rows 55/35 12 DB Push-Ups

Regionals

5/14/15 Strength 5-5-5-5-5 of Front Squat -then- Metcon 10min AMRAP 9 TTB 9 Med Ball Push-Ups

Tuesday

5/12/15   Oly Skill 3-3-3-3 of Squat Snatch -then- Metcon 3 rounds for time.. 15 Snatches 115/75 400m Run

Thursday

This Thursday our schedule will be as followed 4pm,5pm6pm and 7pm. Friday our schedule will be as followed 8am,10am,12pm. Marcos will be coaching these two day. Be nice. Also no open gym this week.. 🙁 Normal schedule will resume on Monday. Adjust according please…   5/7/15 Gymnastics 3x ME HSPU -then- Metcon For Time.. 12-15-21-15-12 …

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Announcements

This Thursday our schedule will be as followed 4pm,5pm6pm and 7pm. Friday our schedule will be as followed 8am,10am,12pm. Marcos will be coaching these two day. Be nice. Also no open gym this week.. 🙁 Normal schedule will resume on Monday. Adjust according please…   5/6/15 Oly Skill 1-1-1-1-1-1-1-1 of Overhead Squat -then- Metcon For …

Announcements Read More »

Announcements

Hey everybody! A couple of announcements this week.. This Thursday our schedule will be as followed 4pm,5pm6pm and 7pm. Friday our schedule will be as followed 8am,10am,12pm. Marcos will be coaching these two day. Be nice. Also no open gym this week.. 🙁 Normal schedule will resume on Monday.   5/5/15 Strength 3-2-1-1 of Deadlift …

Announcements Read More »

Overhead Squats

4/30/15 Oly Skill 2-2-2-2-2-2-2-2 of Overhead Squat *Build of last week -then- Metcon For Time.. 21-15-9 DB Snatches 55/35 (L+R) *Every round 250m Row

Benchmark

The benchmark workout of the week…   4/29/15 “Annie” 50/40/30/20/10 Double Unders Sit-Ups