Group PVC Snatch
31heroes photo
CF Kids
Gr Farmers Carry
Caitlin Tire Flip
22
Apr

Wednesday

PC – 3:45
.
13992483713_b1913d6ba0
.
.
Hang Power Clean
.
Work up to a Heavy Triple
.
.
.
Green Bananas
.
4 Rounds
In 5 minutes:
400m
15 Hang Power Cleans 115/75
.
.
L2   95/65
L3   75/35,  200m
T1/T2/T3   Moderate Weight only for strength
.
.
13969291491_c7e82b8ed4

21
Apr

Tuesday

PC – 3:30
..
10171764_669661466438352_2589064091767438836_n
.
Back Squat
.
1×8 @ 65%
1×8 @ 70%
1×6 @ 80%
2×6 @ 85%
.
.
.
Rahoi
.
AMRAP-12
12 Box Jumps  24/20
6 Thrusters  95/65
6 Bar Facing Burpees
.
.
L2   20/plates,  75/45
L3   Step ups,  65/35
T1   Squats at or above parallel 
T2/3  Step Ups,  Thrusters squats at or above parallel,  Modified burpee step over 
.
.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
..
..
No Yoga today. Self mobilize!!
.
..
13955684011_7b7db56ea7

20
Apr

Monday

PC - 3:30
.
13954536465_e96b684364
.
.
Clovis
.
Run 10 miles
150 Burpee pull-ups
.
.
L2   AMRAP 40 – 800m & 7 Burpee Pull ups
L3   AMRAP 20 – 400m & 10 Burpees/Modified Burpees
T1/2/3  6 rounds – 800m, 12 Mod Burpee, 12 Ring Rows/Band Pull Ups
.
.
The run and Burpees may be partitioned as needed
Rowing and Cycling (AD) are also an option for those with lower extremity issues
.
Class Times are 530a, 9a, noon and 5p
WOD will run longer than scheduled class time so the flow of the day will be open gym-ish. 
.
.
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.
.
.
Good Luck running the Marathon today guys!!
.
Paul L, Feeney, Kelly P, Matt P, Andy “Five Fingers”, Nadine, Dennis, Mike Ro, Dan C and Molly
.
.
13955283104_239f47dac2
 

19
Apr

Sunday

PC – 3:15
.
10729202566_5a7eda41ea
.
.
Mainsite
.
30 HSPU
40 Pull ups
50 KBS 53/35
60 Sit ups
70 Burpees
.
.
L2   1-2 Abmats,  Banded Pull ups,  35/26
L3   HR Push ups w/ 1 wall climb,  Ring Rows,  26/20,  Modified Burpees
T1   Knee ups
T2/3  Modified Push ups,  Knee ups,  Modified Burpees
.
.
Regular Class Schedule today.  No Open Gym
.
.
12291296333_e6bdbf7b1a

18
Apr

Saturday

PC – 3:15
.
13904474002_c0c41cda63
.
.
GI Fran
.
400m
21 Thrusters 95/65
21 Lateral Burpees
400m
15 Thrusters
15 Lateral Burpees
400m
9 Thrusters
9 Lateral Burpees
400m
.
.
L2   75/45
L3   200m,  65/35,  Modified Burpee Step Over
T1   Same
T2/T3  Thrusters squat at or above parallel, Modified Burpee Step Over
.
.
Weekend Schedule
.
Saturday – Full Schedule
Sunday - Regular Classes, NO OPEN GYM
Monday – 530a, 9a, noon and 5p
.
.
13928000284_70c4fbce3a