Shirt and car decal preorder form!

We’ve got new shirts and gals tanks coming! Pre-ordering is required, so please fill out this form to get yours today! The cost is $20 and cash is the preferred payment method, there will be a cash box to collect money, we just ask you to write your name as being paid for. Please have payment made on or before August 6th. We are placing the order August 7th. We also have new car decals that we are giving to you for FREE for being an amazing community! First come first serve. When we run out you can go onto this form and select a car decal so we can get more ordered! If there’s any questions ask a coach.

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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.

6.14.18

A. Strength

Tempo Back Squat

5 sets of 2 reps

Tempo (30X0) 3 seconds down, no pause at bottom, explode up, no pause at top before beginning next rep

Work up to 90% effort, not max

B. Conditioning

For time

200 Double Unders (2:1)
100 Shoulder to Overhead 75/55
50 T2B

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.

6.11.18

20 minute AMRAP

5 chest-to-bar pull-ups
10 wall-ball shots 20/14
15 kettlebell swings 53/35

Scale options

B. Option

20 minute AMRAP

5 pull-ups
10 wall-ball shots 14/10
15 kettlebell swings 35/24

C. Option

20 minute AMRAP

5 ring rows
10 wall-ball shots 8#
15 kettlebell swings 24/16