EMOM 7 Minutes 1 Clean 1 Hang Clean 1 Jerk Then….. Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/93 Dan Abmat and Caitlin at Barbells for Boobs Read more
Saturday’s supplement seminar. If you have questions or are interested in more information See Jimmy, Steve or Marco. 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×2 AHAP 8 min AMRAP 12 cal row 9 Deadlifts 275/185lbs 6 Strict HSPURead more
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 4 Rounds 800m Run 20 Burpees 15 Ring Rows 10 Thrusters 115/73 *Row 1000m at some point during the WOD* Sam Vuong setting up his clean Read more
Strict Press 3-3-3 Then….. Crossfit HQ Lift Off WOD AMRAP 12 Minutes 3 Power Snatches 135/103 6 Power Clean and Jerk 9 Chest to Bar Pullups 54 Double Unders Nicola Federale Puzzangara cleaning heavy weight Read more
