2014 08 08
A.
Capacity Test (Retest)
4 minutes of Rowing (Calories)
Rest 60 Seconds
3 minutes of Pull Ups
Rest 60 seconds
2 minutes of Back Squats (men - bodyweight, women .75 bodyweight)
Rest 60 Seconds
1 minute of Shoulder to Overhead 135/95 (Pulled from floor)

Shark Week!
A.
6 Rounds
Every 2 minutes
Hang Power Snatch + Overhead Squat (1+3)
Build to your heaviest set within the 6 Rounds
B.
2 Rounds
9-7-5-3-1
Toes to Bar
Burpee Ball Slams
Rest 2 minutes between rounds
C. (Optional)
3 Rounds for quality, not for time
12 Renegade Rows 6 Left, 6 Right
:45 Second Dead 4 way Dead bug
2014 08 07
A.
Back Squat 2rm
Crush some of your old numbers here from 6.13.
B.
10 minute time cap
20 Push Press 95/65
40 Double Unders
20 Push Press 115/85
80 Double Unders
20 Push Press 135/95
120 Double Unders
Score is total repetitions performed or time finished
2014 08 06

Happy birthday, Katie!! :) hope you're having a fabulous day!!
A) Hang clean + push jerk + clean + split jerk -- 20min to work to heavy but beautiful set
B) OHS - EMOM x 10min, 3 OHS w/ 1sec pause in bottom
C) 30 x 3-count med ball sit-ups -- do them with a pass to a partner if you'd like!
2014 08 06
Bring A Friend Day Wednesday 8.6.14
A.
Teams of 2
7 minute amrap
Alternating Rounds
100m Row
4 Burpees
B.
Teams of 2
7 minute amrap
Alternating Rounds
7 Wall Balls 20/14
7 Kettlebell Swings 70/55
2014 08 05
2014 08 05
Don't forget guys! tomorrow. All classes. Are bring a friend classes. Bring yo friends. They don't have anything better to do, and neither do you!
2014 08 05
A.
6 Rounds, every 2:30
3 Hang Power Snatch - AHAP
B.
For time
400m run
30 box jumps 30/24
30 toes to bar
Notes:
Compare to last scores here, and beat them
2014 08 04

Child Care Canceled for Monday
Child Care canceled for Monday! I am having issued finding someone for childcare so sorry! Stay tuned for upcoming childcare schedule for this week.
2014 08 04

Hey folks! This Saturday (8/9) will be our next max out day. Let's hunker down this week and get ready to test out all the work we've been doing on getting under the bar!
A) High hang snatch + snatch - 20min to work up to a heavy but perfect set, not to exceed 85% of your 1RM
B) Snatch DL - 4x2 @ 85% of 1RM (slow to knee, fast to hip)
C) Front squat - 3.3.3 --3 sec, 2 sec, 1 sec hold
D) 10-8-6-4-2 of plank hold elbow touches (each side) and parallette-over burpees
2014 08 03