Friday Evening on June 16th we will be prepping for the Showdown. Only 4:30PM class that night.

All classes on Saturday June 17th cancelled for the Showdown! We hope to see you here!

Thoroughfare food truck, The community tap and much more! Set up a pop up tent and come have a great time!

 

 

 

Monday 6/12/17

1.

1 Hang Squat Clean + 1 Squat Clean + 2 Front Squats

2.

As many Rounds & Reps as possible in 12 minutes of:

21 Walking Lunges

15 Deadlifts 155/105

9 Push-Ups

 

Tuesday 6/13/17

1. 2 Strict Press + 3 Push Press, Heavy Set

2.

3 Rounds for Total Reps

1 min of Burpees

30 sec Rest

1 min of DB Push Press 50/35, single arm

30 sec Rest

1 Min of Double-Unders

1 Min Rest

 

Wednesday 6/14/17

1.

5 Rounds for Quality

Banded Pull Throughs x 20

Winshield Wipers x 12

Strict Wide Grip Pull-Ups x 8-12, 1 drop

Sumo Stance Good Mornings x 8-12

Single Arm Straight Legged KB Sit-Up x 10 per arm

Strict Chin-Ups x 8-12, 1 drop

 

Thursday 6/15/17

1.

Back Squat 7-7-7-7-7

2.

For Time:

21-15-9

DB Snatch 50/35

Ring Dip

Friday Evening on June 16th we will be prepping for the Showdown. Only 4:30PM class that night.

All classes on Saturday June 17th cancelled for the Showdown! We hope to see you here!

Thoroughfare food truck, The community tap and much more! Set up a pop up tent and come have a great time!

Friday 6/16/17

1.

Hang Power Snatch, Heavy Double

2.

3 Rounds, go every 5 minutes

25 front squats 135/95

200 meter run

70 double-unders

 

Saturday 6/17/17

Showdown at The Swamp

 

Sunday 6/18/17

1.

For Time:

30-20-10-20-30

Burpees

Sit-Ups

Hang Power Cleans

30s = 95/65  20s = 115/80  10 = 135/95