May 9 2013
Free Class Saturday at 11AM
Next Saturday (5/18) we’ll be having a special running of “MURPH”. We’re doing it for Andy, who’s leaving us for his military career, and to raise some equipment funds for Ted and Ricky, firefighters who’ve lost their on-duty workout space for the summer. There will be 3 Heats starting at 9:00A, 9:30A, and 10:30A. Sign Ups will be available tomorrow. Doors open at 8:30A.
Friday’s class is going to be full of FUN so make sure you come!
3x Max Strict Pull Ups
12 Hang Squat Snatches (95/65)
18 Box Jumps (24/20)
Comp Work – 4:30p, 5:30p, 6:30p
Push Press 3×5(75%) 2×5(80%) – of 3RM
Vertical Squat Clean + Split Jerk 10×2+1 (65%)
10×3 OTM – Burpee Muscle Ups