PLEASE BRING YOUR SPARE CHANGE IN FOR KIDS WITH BLOOD CANCER. WE HAVE A BOX SET UP IN THE OFFICE AND ONE BY THE COMPUTER WHEN YOU SIGN IN! GOD BLESS.
Coach Camargo is coming Friday at 5:00 for all those who have pre-registered and paid. Therefore, there will be no 5pm or 6pm class Friday evening. There will be a 7pm class for all those who want to wod. Daniel Camaro is a Top-Olympic Lifting Coach who is very well known in the Lifting World as well as CF. It is a steal to see him for only 30.00. I have been to several of his courses, all running over $1000.00 for the weekend. He is scheduled to come on a monthly basis. Check for the next one if you missed this one.
400 m Sled Push 135/225
400 m empty Yolk Carry
50 Tire Flips with a partner (must be flipping the big tire. 50 Flips for boys with big tire, 25 flips for girls who flip the big tire.
800 m Heavy KB Carry for time 24/32
Bench Press BW
Power Clean 3/4 BW
DL 1 1/2 x BW
Please bring in your spare change for kids with BLOOD CANCER. We have a small Box near the computer and one in the office. God Bless.
Lifting Class is Thursday at 7:00 for all athletes who cannot Clean and Jerk 100# for females and 160# for males. If this is not your load your technique needs work. We can all get better by just a little instruction! =
There will be no class Friday at 5 pm or 6 pm due to the famous Coach Camargo coming to teach our peeps at 5:00pm. There will be a class Friday at 7 pm.
20 min amrap
16 Box Step-Ups with DB 20/35 or KB’s 14/24, step up on a Box that is challenging. Not a short easy peasy Box.
12 Thrusters with DB or KB (Coach picks load)
3 Rope Climbs
200 m run
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