December 2017


Exenderance order is on the front desk. Get your supplement order in by Friday and let the GAINZ begin. 12 . 28 . 17 “Whirlwind” Every 5:00 min for 5 rounds complete for times Run 400m 15 shoulder to overhead 115/75


The Holidays are such a great time to hit the reset button mentally and physically. I spent the weekend purging my old , unused , wasteful ” stuff ” and getting ready to hit reset for the New Year. I cleaned out my closets. I threw away clothing, bedding, lawn furniture and junk food. Get …

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Smoke on the water

A. Work up to a heavy power snacth 10 min B. “Smoke on the water ” 5 x 2 min Round Buy in Row 20/ 16 Calories Max Snatch 75# , 95 # , 115 , 135 , 155 Womans load : 55 , 65 , 75 , 85 , 95 Rest 2 min

Pistols with Nate

December 18 , 2017   ” Pistols with Nate ” AMRAP 20 2 ring muscle ups ( scale with strict pull ups and dips) 4 HSPU ( scale with picking push up ) 8 pistol squats ( scale to a box or ball )

13.4 OPEN

A. Front Squats 5 – 5 – 5 – 5 – 5 OT3 Min B. 13.4 Open AMRAP 7 3 – 6 – 9 – 12 – 15 – etc Clean and Jerk 135 / 95 Toes to bar      


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