March 12th 2014

  • Please bring in your membership or pay online here
  • Hey folks!!! The gym will be closed this Friday, Saturday and Sunday for The Outlaw Camp!!! If you want to register, I still think there for a couple slots left, you have time. So do so online here. Also, those registered for The Open will still be able to compete. Friday from 4pm-8pm will be times to perform 14.3!!!

7am and 4pm Strength
Every 2 minutes for 12 minutes
6 Back Squats @70%
Warm Up
Warm Up on the Board ONLY today
WOD
With a running clock
EMOM for 5 minutes, 1 Power Snatch + 5 Overhead Squats @115, 75
At the 5 minute mark (Meaning we will change)
EMOM for 5 minutes, 5 Hang Power Cleans + 1 Thruster @115, 75
At the 10 minute mark
EMOM for 5 minutes, 5 Pull Ups 10 Push Ups 10 Air Squats
At the 15 minute mark
Complete 3 rounds for time of:
15 Burpees
10 Toes to Bar
Score is time it takes to complete the Burpee/TTB
Don’t worry if you can’t finish the work
Either skip a minute or do the best you can