Monthly Archives: November 2015

tuesday 11.10.15

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Class Times for Veterans Day/ Wednesday  6am/9am/6pm  open gym 7am-9am + 4pm-6pm

1. Jerk Work

2. build to heavy 1rep jerk, split or push

3. 10 amrap

15 strict hspu (4″)

50 double unders

15 strict hspu floor

50 double unders

30 ring push-ups

50 double unders

ME Ring Dip

monday 11.8.15

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So proud of all these clowns. Everyone gave it all they had at the CF Southie Showdown this weekend. Thanks to everyone that came out and gave support.

1. Coaches choice

2. “Three Wise Men”

A. “Jeremy”

AMRAP 4:

5 Hang Squat Snatch, 135/95

10 Barbell Burpees

4 minute rest

B. “Ben”

AMRAP 4:

10 Power Clean, 135/95

20 Pull-Ups

4 minute rest

C. “Beau”

AMRAP 4:

15 Box Jump Overs, 24″/20″

30 Wall balls, 20/14

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Lab:

Same as last week. Todays workout weight 185/125. Two minute rest between workouts. If using 135/95 then you can take class.