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FIRE IT UP FRIDAY!! Thanksgiving Edition

Fire It Up!  Fire It Up!

Great work on a short week.  Both Monday and Wednesday there were plenty of personal bests in both the back squat and deadlift!  Wednesday night Adam “Captain America” Voci set the new gym record for Mary with 13 + 6 rounds and Sophie Hu was just 5 reps shy of tying the gym record with 8 + 25 rounds.  Great job to both of you!

What’s On Tap

11/30 – Saturday
1. EMOM 20
ODD minute – 10 toe 2 bar
EVEN minute – 7 power clean, 155/105

2. Jerk – 10 minutes to work up to a max single for the day

12/1 – Sunday
Teams of 2 complete 3 rounds each alternating movements:

Row 500m
Deadlift hold, 245#/165#

While one athlete is rowing the 500m AFAP, athlete #2 will hold the bar at the top of the deadlift position.  If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again.  The score is the total time of the team to complete 3000m.

12/2 – Monday
1. Clean – 15 minutes to work up to a max single for the day

2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35

12/3 – Tuesday
1. Press – 5×3

2. AMRAP 20
10 Burpees to a 45# plate
10 Pull-ups
10 OH Swings, 32kg/24kg

12/4 – Wednesday
1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups

2. Handstand Push ups – 6×2 (strict)

12/5 – Thursday
1. Snatch – 15 minutes to work up to a max single for the day

2. Row 500m x 5
rest 1:00 between sets

12/6 – Friday
1. Front Squat – 7×2

2. “Klepto”
4 rounds for time
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145/100

 

Due to inclement weather, we will be CLOSED after 10 a.m. on Monday, February 8. All classes and personal training sessions have been cancelled. Please stay tuned for announcements regarding the morning of Tuesday, February 9. All afternoon classes are still scheduled for the 9th.
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