Tuesday January 22, 2019

January 21st, 2019
by:

Upcoming Events

SMR Clinic

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Saturday, February 2nd, 2019. 12pm-2pm.

Upper Body – 12pm-1pm
Lower Body – 1pm-2pm

2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10.

Take care of your body! You work out hard, and you also need to recover well! This is like getting a two hour full-body massage.

Black Ops 3: Partner Competition

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Saturday, February 9th, 2019. Our 3rd Annual Black Ops Partner Competition. Great for Beginners to Advanced athletes! Get more information here.

Specialty Classes

Yoga – 7:30pm-8:30pm

Strength / Skillwork

Deadlift
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

WOD

5 Rounds for time of: (Cap 25:00)

  • 10m Shuttle Run 10x (100m total)
  • 10 DB Squat Clean Thrusters 30/20s
  • 15 KBS 55/35#
  • 10m Shuttle Run 10x (100m total)

Rest 2:00 between Rounds

Rx+ 50/35# DBs / 70/55# KB
KBS = American
Score is total time incl. rest periods

Each round should take you about 2 minutes not incl. the rest period. If you are significantly off from this, then go lighter on the weights.

Elements

5 Rounds for time of: (Cap 25:00)

  • 10m Shuttle Run 10x (100m total)
  • 15 DB Thrusters 20/15s
  • 15 RKBS 55/35#
  • 10m Shuttle Run 10x (100m total)

Rest 2:00 between Rounds

Rx+ 30/20# DBs / 70/55# KB
RKBS = Russian
Score is total time incl. rest periods