Monday 12/26/16

On this day, <a href=

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Filthy  Fifties (Scale: Dirty Thirty)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Christmas!

Merry Christmas from us to you!!

The gym will be closed all day today, but open for business as usual, tomorrow.

Saturday 12/24/16

12 Days of Christmas

For time, advice perform just like the song

1 Deadlift 225/135lb

2 Burpees Over the Bar

3 Pull Ups

4 Push Ups

5 T2B

6 Shoulder to Overheads 95/65

7 Box Jumps 24/20″

8 Lunges

9 Sit Ups

10 Ring Rows

11 KB Swings 53/35lb

12 Front Squats 135/95lb

Friday 12/23/16

The gym will be open for regular hours tomorrow Saturday 12/24 and Monday 12/26. We will be closed Sunday 12/25.

3 rounds not for time of:

10 Strict Pull Ups

10 Strict Dip

10 Weighted Sit Ups

Then

4 rounds for time of:

10 Thrusters 115/75lb

10 KB Swings 62/53lb

10 DBs Cleans 45/30lb

Thursday 12/22/16

A: Every 2 minutes on the minute for 14 minutes complete

1 Squat Clean + Hang Squat Clean + Front Squat + Split Jerk

B: 5 rounds consisting of

Minute1: ring push-ups

Minute 2: rest

Minute 3: Wall Balls (20/14)

Minute 4: rest

Minute 5: Slam Balls (30/20)

Minute 6: rest