• Saturday, 01.21.23

    Team

    A. Amrap 10

    3 synchro bar lateral burpees (face bar opposite sides for jump over)

    200m c2 bike each (d8)

    10 c&J (total) 135/93

    Rest / recovery

    B. 4 rds afap

    30 db bench 50/35’s

    45 t2b

    60 double unders (each)

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    Post class flush

    1 min runner @70%

    2 min c2 bike @60%

    X 3-5 rds

  • Saturday, 01.07.23
    Team Saturday

    Announcement:

    1. Our 11th year celebration get together is tomorrow night at 5p, @ Fuse Bistro. See FB event page. Join us!

    2. Sunday: 9:30a weightlifting + 10:30 fitness is back.

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    Team

    A. Amrap 18

    50/40 cal row

    25 synchro wb Abmat sit-ups

    12 wall walks

    B. Amrap 11 – 1:1 alt

    6 c2b / pull-ups etc

    9 kb swings 70/53

    12 alt goblet lunges

    30 single unders

  • Saturday, 12.10.22

    Team Saturday

    A.Deadlift + Clean Pull + TnG Power Clean + High Hang Power Clean + Low Hang Power Clean + TnG Power Clean ; to max in 16 min

    B. Afap

    100/80 cal c2 bike

    40 synchro alt DB snatches 50/35
    50 t2b
    40 synchro alt db c&j
    50 c2b / pull-ups
    40 synchro alt db oh lunge (swap arms every 10 reps)

  • Saturday, 11.26.22

    #teamsaturday

    A. 4 cleans + 3 front squats + 2 shoulder to OH ; max in 16 min

    B. Amrap 18

    30/25 cal c2b

    20 pull-ups (c2b for tea capable)

    10 synchro burpee plate hops (synchro ground and on top of plate)

    50 double unders each

  • Saturday, 11.12.22
    Team Saturday

    A. Power Clean + Jerk ; to heavy single in 14 min

    B. Amrap 19

    600m row (300/300)

    50 DU each / single

    40 alt db clean and jerk 50/35

    10 wall walks

  • Saturday, 11.05.22

    Team

    A. Amrap 19

    1500m c2 bike (rotate every 300m)

    30 db thrusters 50/35

    10 wall walks

    14 db synchro snatch 50/35

    Rest 2-3 min

    B. Amrap 11

    1:1 alt

    6 hang power cleans 135/93

    5 bar lateral burpees

    25 double unders