• Saturday, 03.14.20

    Class schedule today.

    8a, 9a and 10a. All individual

    We ask for folks to come just prior to class and once class is finished, to not hang out in the facility. We are doing our best to manage the current situation and give ourselves the best chance of keeping these doors open.

    Thank you for your understanding and support.

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    AFAP

    100 DB Snatch 50/35

    50/40 cal Row

    100 bar facing burpees

    – utilizing 2 rooms, to space folks out

    – 20 min time cap

  • Saturday, 03.07.20 T

    Team

    A. Bench Press : 3rm in 15 min

    Rest 3 min for transition

    B. Amrap 10 alt 1:1

    10 wall balls

    8 t2b

    6 DB step over

    Rest 2-3

    C. Amrap 10

    25 cal bike

    50 DU

  • Saturday, 02.29.14 T

    Team:

    A. 2 power snatch + 1 hang squat snatch + 3 ohs ; building in 15 minutes

    *modify accordingly

    B. Amrap 10. 1:1 ‘

    10cal bike

    8 power snatch 95/63

    6 t2b

    C. Afap

    50 hang power cleans 155/103

    50 synchro pushups

    50 synchro squats

    25 ^

    25 ^

    25 ^

    **modify accordingly

  • Saturday, 02.22.20 T

    Follow @cap_sixty on IG

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    Team:

    A. 5 power cleans + 4 front SqTs + 3 s to oh; max weight in 15 min

    Rest 2-3

    B. Afap

    70/55 cal bike

    60 synchro WB abmat sit-ups

    50 Kipping HSPU / 15 wall walks

    40 synchro DB step ups (1 DB each)

    30 burpee box jump (each – alt 1:1)

    20 synchro strict pull-ups (chin over = synchro)

    100 du each

  • Saturday, 02.15.20 T

    Team

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    Team

    A. Max snatch or Max clean and jerk ; athletes choice for the day in 15 min

    B. Amrap 11 alt 1:1

    15/12 cal bike

    12 burpees onto plate

    9 double squat wall balls

    Rest 2-3

    C. AMRAP 11 alt 1:1

    15/12 cal row

    12 kB swings 70/53

    9 box jump step down

    *busier class. 1/2 staff on B 1/2 start C and switch after 11 min mark

  • Saturday, 02.08.20 T

    Team

    A. 3 deadlifts + 2 hang cleans + 1 TnG clean ; Max in 15 minutes – any type of clean allowed

    B. 18-28 min

    Alt 1:1

    8 cal bike

    8 kb 70/53

    8 burpees onto plate

    C. @ min 31

    100 hang db clean and jerk 50/35

    100 abmat sit-ups

    100/80 cal bike