Tuesday November 20, 2018

THANKSGIVING WEEK SCHEDULE:

Monday/Tuesday: 0530/0630/0900/430/530/645

Wednesday: 0530/0630/0900/530

Thursday: CLOSED – Happy Thanksgiving!

FRIDAY: 1000 Only!

Saturday: Regular schedule

 

STRENGTH:

Clean and Jerk

50, 60, 70, 77% x 2

85, 90, 95% x 1

97% x 1 x 2 sets

CONDITIONING:

EMOM, 12 Minutes (3 Rounds):

Minute 1:  12/9 Cal on Assault Bike

Minute 2:  30 Double Unders

Minute 3:  16 DB Snatches (50/35)

Minute 4:  ME Burpees

 

 

Monday November 19, 2018

THANKSGIVING WEEK SCHEDULE:

Monday/Tuesday: 0530/0630/0900/430/530/645

Wednesday: 0530/0630/0900/530

Thursday: CLOSED – Happy Thanksgiving!

FRIDAY: 1000 Only!

Saturday: Regular schedule

 

STRENGTH:

Snatch

50, 60% x 3
70, 77, 82, 87% x 2
90, 92, 95, 97% x 1
CONDITIONING:
3 Rounds
21 Push Presses (95/65)
15 Front Squats (95/65)
9 CTB Pull Ups

Friday November 16, 2018

HeroBlakeMclendon

Hero Day….wear your RED!!!!

“Blake”

4 Rounds

100 ft. Overhead Walking Lunge (45/25)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 Handstand Push Ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.