Wednesday, February 22, 2017

Thursday 2.23.17

"Jirafa"
Alternating on the Minute x 21
Minute 1- 200m run
Minute 2- 15/12 Calorie Row
Minute 3- 7 Power Cleans (135/95) + 30 Double-Unders

Tuesday, February 21, 2017

Wednesdeay 2.22.17

Weightlifting Wednesday
3-Position Snatch- Build to Heavy
Position 1-Pockets
Position 2-Knees
Position 3-Floor

Cashout
On the Minute x 12
Minute 1-:20s Overhead Squat Hold (45/35)
Minute 2- 15 Abmat Sit-Ups
Minute 3- 7 Strict Pull-Ups

Monday, February 20, 2017

0530 Tuesday 21 February 2017 Canceled

Whole family has the flu.  Sorry for the late notice.

Tuesday 2.21.17

"The Good Life"
3 Rounds
Row 500m
12 Burpees
21 Box Jumps (24/20)

Sunday, February 19, 2017

Monday 2.20.17 Reminder: Gym is Closed

"Erizo"
AMRAP 15
15 Deadlifts (225/155)
30 Wallballs (20/14)
60 Double-Unders

Thursday, February 16, 2017

Thursday 2.16.17 1730 CANCELLATION

Sorry everyone for the delayed notification, I wanted to exhaust all options. Unfortunately there will be no 1730 class this evening. Enjoy your long weekend and hope to see you on the black mat Tuesday ready to lift heavy stuff!!! ~ Coach Tam

Wednesday, February 15, 2017

Thursday 2.16.16


On the Minute x 16:
Even Minutes – 4 Front Squats
Odd Minutes – 8 Back Squats
Weight is Athlete's Choice