4-28-14 Shirts and Schedule

Happy Birthday on the 27th to Charlie Cellan and Mandy Gibbons!!

No Strength classes tomorrow at the North Gym as Coach Joe is still out of town.

We will be placing the order for this years team shirt on Tuesday morning. Please be sure and order this years shirt below.

20 Pull-ups

10, 8, 6, 4, 2 Power Clean (135#/95#) Bar Facing burpees

20 pull-ups

Coaches Challenge Preform Cleans at 155/115

ENDURANCE WOD CrossFit On Day: 6-10 – 200m sprint – hold intervals at +/- 2-3 seconds with a 90 sec rest between efforts CrossFit Rest Day: 2 mile Time Trial

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4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B