November 23, 2017

Class times 5am and 7am ONLY

Pick your own partner wod: Men vs. Ladies

Buy in:  800 Meter Run

Complete 4 rounds of

50 Wall Balls (20/14) (10'/9')

50M/ 40L  Cal. Row

25 Jump Boxes (24/20)

25 KB Swings (55/35)

Buy out:  800 Meter run

*Run together

 

November 22, 2017

30 Calorie Assault Bike

20 Toes to Bar

10 Deadlifts (225/155)

5 Burbee bar jump overs 

 

November 21, 2017

GWEN 

Clean and Jerk 15 - 12 - 9 reps

Touch and go ONLY.  Even a re-grip off the floor is a foul.  No dumping.  Use same load for each set.  Rest as needed between sets. Go as heavy as possible.  Post weight.

Strength wod:  Snatch  75%  5X4

November 20, 2017

New LOCATION!

MLCF INAUGURAL WOD:

Pick your own partner:

BUY IN:  2017 Meter Row

Complete 3 rounds of

11 Syncro Burpees (both)

20 Pull Ups

20 Calorie Assault Bike

17 Wall Balls (20/14) 10' / 9'

BUY OUT : 2017 Meter Row

 

November 17, 2017

Today 12 noon is our LAST class at CLUB Fitness location.  we are moving Saturday at 9am.  We will be done at 11am.  Please let me know if you can help.  This will also give you a chance to see our AWESOME new gym.

Complete 4 rounds for time of:

10 Thrusters (95/65)

10 Burpee Box Jumps (24/20)

10 HR Push Ups