130704 Happy 4th of July!


Reminder: Today’s classes are at 5:30, 6:30, 8:30 and 10:30.  Classes will be able to accommodate larger groups so please feel free to come if you are off and do not typically come on Thursdays!


AMRAC in 12 minutes with 7-14

Back squats


Ring rows


NTE 3 rounds.

Strength/Skill Development

Clean & jerk: 15 minutes to heavy single


With a partner/team of three work through:

AMRAP in 25 minutes:

Row 15 cals

Slammers x 20

Bear crawl …..

obstacle course!

Post best Clean & jerk.

One thought on “130704 Happy 4th of July!

  1. Shanna Post author

    Name C&J
    Maggie 135
    Holly 65
    Allan 135
    David P. 125
    MenneM 165
    Tina 125
    Ginna 110
    MaryBeth 65
    Kim E 110
    Trav 185
    Chapman 205
    Jordan 155
    Mark L 155
    Robert 175
    Rustan 200PR
    Josh 185
    Dub 225


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