Monday 10-10-16

"Filthy Fifty"

For Time

50 Box Jumps (24"/20")

50 Jumping Pull ups 

50 KBS (35#/26#)

50 Walking Lunges 

50 Knees 2 Elbow 

50 Push press (45#/35#)

50 Good Mornings (45#/35#)

50 Wall Balls (20#/14#)

50 Burpees 

50 Double Unders 

Saturday 10-8-16

TEAM SERIES

Estevan!

 

Friday 10-7-16

TEAM SERIES EVENT #7
AMRAP 20 MIN
In MF Pairs Alternating C&J Reps
5 C&J, each (185#/135#)
10 Synchronized T2B

It's FRIDAY!!!!

Thursday 10-6-16

AMRAP 5 Min 

Row for Max Calories 

Rest 1 Min 

AMRAP 5 MIN

Assault Bike For Max Calories 

Thankful Thursday! Be thankful for your fitness and your fitness family! Missing this Coast Ranger!

Wednesday 10-5-16

"FRAN"

21-15-9

Thrusters (95#/65#)

Pull ups

Then...

Estalbish a 5RM 

Front Squat 

Hump Day's are better with friends! 

Tuesday 10-4-16

AMRAP 16 MIN

400 Meter Run 

3 Ring Muscle ups 

2 Rope Climbs 

1 Clean & Jerk (245#/170#)

Alicia. 

Monday 10-3-16

EMOM 20 MIN
ODD: 15 Push Press (115#/85#)
Even: 15 KBS (70#/53#)

Monday Motivation. Don't take life too seriously, be more like Elba!