“Fried Calamari” AMRAP 12 50 Medball Power Cleans (20/14#) 40 Walking Lunges 30 Russian KBS (53/35#) 20 Toes to Bar 10 Burpees Yes, you will likely get through a round or two. Go for it.… Thursday 3-24-16

Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. ***If you plan on doing 16.4 on Friday, today is a… Wednesday 3-23-16

Hang Power Clean 2-2-2-2-2 ___ “Hang Glider” 3 RFT 10 Hang Power Cleans (60% of todays 2 rep) 10 Box Jump Overs (24/20″)

“1200” For Time Run 400m 200 Push Ups 200 Squats Run 400m This workout starts and finishes with a 400m run. The push ups and squats may be partitioned in any manner you choose. -or-… Monday 3-21-16

16.4 AMRAP 13 55 Deadlifts 55 Wall-ball Shots 55-Calorie Row 55 Handstand Push Ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft.… Friday 3-18-16

#TeamThursday In teams of 3-4 complete the following: AMRAP 7 of Box Jumps/ Row 100 Box Jumps (20″) Row for max meters in the remainder of the time. 3 min Rest AMRAP 7 of Snatches/… Thursday 3-17-16