Friday 05/18/2018
Thursday 05/17/2018
CFP: Due to operational needs, the gym will be closed at 3:30. The last class will be at 2:30. However, the workout can be performed outside. Thank you.
“Gannon“
1 mile Run
…then…
(9 rounds)
4 Strict Pull Ups
12 Push Ups
18 Air Squats
…then…
1 mile Run
Wednesday 05/16/2018
Use as much of the hour as you need to find a
1 Rep MAX
for
CLEAN
*This is MANDATORY so we can get everyone on the same page
and we can all start a new strength program together.
Come with a good attitude and an open mind!
**IF time permits:
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Tuesday 05/15/2018
Use as much of the hour as you need to find a
1 Rep MAX
for
BENCH PRESS
*This is MANDATORY so we can get everyone on the same page
and we can all start a new strength program together.
Come with a good attitude and an open mind!
**IF time permits:
“Diane”
21 – 15 – 9
Deadlift (225/155)
Handstand Push Ups
Monday 05/14/2018
Use as much of the hour as you need to find a
1 Rep MAX
for
FRONT SQUAT
*This is MANDATORY so we can get everyone on the same page
and we can all start a new strength program together.
Come with a good attitude and an open mind!
**IF time permits:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
CFP
WE WILL BE CLOSED FRIDAY, MAY 18, 2018 FOR OUR ANNUAL GYM CLEANING. THANK YOU.
Friday 05/11/2018
“McGHEE”
(30 minute AMRAP)
5 Deadlifts (275/185)
13 Push Ups
9 Box Jumps (24/20)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Thursday 05/10/2018
Warm Up:
Assault Bike Tug-O-War
Coach Richard’s Birthday WOD
Buy In: 33 Pull Ups
(5 rounds)
10 Barbell Evil Wheels
8 Cleans (155/105)
5 Man Makers (35/25)
Cash Out: 33 Pull Ups
Wednesday 05/09/2018
Use as much of the hour as you need to find a
1 Rep MAX
for
SNATCH
*This is MANDATORY so we can get everyone on the same page
and we can all start a new strength program together.
Come with a good attitude and an open mind!
**IF time permits:
“KAREN”
150 Wall Ball Shots (20/14)
Tuesday 05/08/2018
Use as much of the hour as you need to find a
1 Rep MAX
for
DEADLIFT
*This is MANDATORY so we can get everyone on the same page
and we can all start a new strength program together.
Come with a good attitude and an open mind!
**If time permits:
“Isabel”
30 Snatches (135/95)
[Optional]