Thank you for understanding

This move is amazing for all of us, but ahhhh it is rough!

It will be so amazing when we are all done though!

Thursday 30, June 2016

Last workout of the week 0 unless you want to come and pick up heavy items and help us move

5 and 6 am ONLY

"Kelly"

5x
400m run
30 box jumps
30 wall balls

Wednesday 29, June 2016

AHHHHHH the move the move the move

@ classes only today

5 and 6 am only - I got moving to do

Metcon:

"Eva"

5x
800m run
30 KB swings at 32kg
30 pull ups

All I need to say is Eva is a BIT%^

Tuesday 28, June 2016

Strength:

Deadlifts

3-3-3-3-3
at
63/70/77/85/93% of your max

Metcon:

50 hang power cleans 70/50kg
150 double unders
50 C2B pull ups

Monday 27, June 2016

Strength:

Floor press
4 rounds
3 minute max effort 50/30kg

Metcon:

400m walkimg lunges with medicine ball

Friday 24, June 2016

Strength:

10 minute skill work
Clean and Jerk
then
10 minute EMOM
3-5 Clean and jerks

Metcon:

150 KB swings 32/24kg
*everytime you put it down 20 burpees

Thursday 23, June 2016

Strength:

Strict press

5-5-5-5-5

55/65/70/77/85%

Metcon:

2x
200m sled pull 60/40kg
200m farmers carry
200m sprint
20 tire flips

Wednesday 22, June 2016

Thank you again for bearing with us during the packing and moving - the next few weeks will be FUN! HAHA

Strength:

Deadlifts
5-5-5-5-5
at 55/65/70/77/85% of your 1 rep max

Metcon:

7 minute EMOM
25 air squats
10 strict HSPU

rest 1 min

then

7 minute EMOM
25 air squats
10 clean and jerks 60/42.5kg