Dec.24 – 6am, 10:30am, 12pm
Dec.25 – Off
Dec.26 – Off
Dec.27 – OG + 10am, NO kids class
Dec.28-30 – Regular classes
Dec.31 – 6am, 10:30am, 12pm
Jan.1 – Off
Jan.2 – Regular classes
Pause Front Squats x3 (3 sec pause)
50-55-60-65-70%
Shoulder Press – 5RM
Cashout – something super fun!
Please cancel my 6am
We were hoping to see you Kristen!
Please cancel my 830 thank you
M+WU+350m row
Group mob
Pause front squats x3, 3 sec pause
55-65-75-80-85lb
Shoulder press 5RM
45-50-55-60 @ 2 reps
Cashout: I was very surprised this morning. I guess you could say I was thunderstruck.
Got to squeeze in one more WOD before heading back!
Front squats 3 sec pause with Bre
85-95-100-110-120#
I love the pause!
5RM Shoulder press
45-50-55-65#PR!
Previous 1RM was 67# 🙂
Fun cash out 🙂
Then smashed Heather and was smashed by Kevin. Thanks haha
WUx1 + 350m row
Pause Front Squats x3 (3 sec pause)
50-55-60-65-70%
135-145-155-165-185
Shoulder Press – 5RM
65-75-80-85-90-95
Cashout – Fun
Great work am’ers!
WUx1 + 350m row
Pause Front Squats x3 (3 sec pause)
50-55-60-65-70%
40# – 45# – 50# – 55# – 60#
Shoulder Press – 5RM
35#-40# – 40# – 45#
Cashout – Fun
Pause Front Squats x3 (3 sec pause)
135-140-150-165-180
Shoulder Press – 5RM
75(wu) 95-115-125-135(form started for fall apart)
Cashout – Its not as bad as it use to be, Next time it should be Fun x2??? any takers??
100 burpees during lunch at work. Wasn’t as bad as I though.
M+WU+350m row
Group mob
Pause front squats x3, 3 sec pause
55-65-75-80-85lb
Shoulder press 5RM
35-45-55-60(3)
Cashout fun 😉 thanks Shane!
M+WU+350m row
Group mob
Pause front squats x3, 3 sec pause
55-60-65-70-75
Shoulder press 5RM
45-55-60-65×3-60
Cashout fun
Thanks Blake
Mob, WU, 350m row
Group mob
Pause front squats x3 (3sec)
75 – 85 – 95 – 100 – 105
Shoulder press 5RM
45 – 65 – 75 – 80
Pushed through the cash out…
Is the cashout Mario Kart???!!!!!
Mob
WU x1
350m Row
Group Mob & WU
Pause Front Squat x3
WU @35#
65-70-75-85-90#
Shoulder Press x5
35-45-50-55-60#
Cashout:
“Fun Burpees” to Thunderstruck
Mobility
WUx1+350m row
Group mobility
Pause front squats x3, 3 sec pause
75-85-90-100-105
Shoulder press 5RM
45-55-65-70-75
Pause Front Squats x3 (3s pause)
45# WU – 65# – 70# – 80# – 85# – 90#
Shoulder Press 5RM
35# – 45# – 50# – 55# – 60# (x4 almost!)
Cashout: “Fun…”
It stuck me like thunder!
mob wux1+ 350 m row
group mob +wu
pause 3 sec front squat
135×3 145×3 155×3 165×3 185×3
shoulder press
65×5 75×5 85×5 95×5 105×5 110×2
3 second pause Front Squats X 3
160-175-190-205-225
Shoulder Press X 5
115-135-155-175-195
5# PR for 5RM Shoulder Press over Jan/2015
Cashout – Fun times!
Thanks for the class Steph! Fun sharing the bar tonight Kevin and Lance!
Last set of Press was 190 and not 195.
MOB + WU x1 + 350m row
Pause Front Squats x3 (3 sec pause)
50-55-60-65-70% upto 80#
Shoulder Press – 5RM
85-115-120-125-130(Failed at 3 reps)
Cashout – Roxanne Burpess
Pause front squats x3
95-115-135-145-155#
Shoulder press 5RM
45-65-75-85-95# – only got 4 reps at 95# but that was my old 2RM so PR for reps
Cash out: fun
Good times, thanks for the class Steph!
Front Squats x3
140-155-170-185-200
Press x5
65-85-105-115-121 (felt great – bar speed was good)
Roxanne Burpees
Pause front squats x 3
115-135-155-165-175#
Shoulder press 5RM
75-85-95-105-115# Could’ve done 120 I think.
Cash out: fun
Good times, thanks for the class Steph!
Front squat hold 3 sec x 3 reps
60-65-70-75-85
Shoulder press 5rm
35-45-55-60-65
Burpees to Roxanne
Mob + WUx1
Front Squat x3 (3sec pause)
135-155-175-195-215
Shoulder Press 5RM
95-115-135-142-147 (PR)
Cashout: “Bring Sally Up” w/ Pushups