4th of July Hours

Jag 28 For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. U.S. Air Force Senior...

Wednesday 9/12/18

We are scheduling this work a day late having been closed on 9/11/18. We will honor all that sacrificed and were lost on 9/11/01. METCON ”9/11” For time: 2001m Row 11 Squat Cleans (155, 105) 11 Strict Pull-ups 11 Thrusters (155, 105) 11 Strict Pull-ups 11 Front Squats...

Tuesday 9/4/18

STRENGTH Back Squat: 1RM. Rest 3:00. METCON AMRAP 18: 40 Double Unders 30 Abmat Sit-ups 20 Calorie Row 10 Hang Power Cleans (135, 95) L3: (115, 75) L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65) L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53,...