6.20.18

A. Conditioning
3 rounds
25 Cal Row
75 Doubles

B. Accessory
Pull-ups and Sit-ups
3 Sets of each(complete all three before moving to the next grip)
Choose a challenging number of reps but something you can
complete with full range of motion
3X Wide grip
3X Normal
3X Narrow(chin-up)
Between each set of pull-ups do 15 ab-mat sit-ups or 10 GHD

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6.15.18 “Nield”

“Nield”

For Time

400 meter Run
10 Deadlifts 240/155
1 Rope Climb
400 meter Run
10 Deadlifts 240/155
2 Rope Climbs
400 meter Run
10 Deadlifts 240/155
3 Rope Climbs
400 meter Run
10 Deadlifts 240/155
4 Rope Climbs
400 meter Run
10 Deadlifts 240/155
5 Rope Climbs

Dedicated to Cpl Daniel Nield (31) 1st Battalion The Rifles who diedin an explosion in Afghanistan on 30th January 2009. The explosion was believed to have been caused by a Rocket Propelled Grenade, during a contact with enemy forces during a deliberate operation north of Musa Qaleh in Helmand province.

6.12.18

Summer Kids Club is in full swing so if you haven’t gotten a waiver filled out for your child here’s the link. You may also sign a waiver your first day of class. Kids class is Mondays, Tuesdays, and Thursdays at 8 a.m.!

10 1-minute rounds of:

10 burpees over the bar
Max reps of power snatches 155/105

Rest 2 minutes between rounds.

*score each round

B. Option

10 1-minute rounds of:

8 burpees over the bar
Max reps of power snatches 135/95

Rest 2 minutes between rounds.

C. Option

7 1-minute rounds of:

5 burpees over the bar
Max reps of power snatches 65/45

Rest 2 minutes between rounds.