Fit/Strong/Comp For Time Row 1000m 200 Double Unders 200 Walking Lunges Extra Credit 75 Barbell Roll Outs  

SuperFit Forney didn’t disappoint! The struggle was real and the masters battle was tough! Fit/Strong/Comp Power Clean Work up to a Heavy Single. ___ Fit AMRAP 7 5 Hang Power Cleans (95/65#) 10 Box Jumps… Monday 11-16-15

Fit/Strong/Comp Back Squat 3-3-3-3-3 ___ Fit/Strong AMRAP 13 13 Lunges 13 Single ARM DB/KB Snatches (25-35/15-25#) 13 Broad Jumps (6’/4′) Comp AMRAP 13 13 Pistols 13 Single ARM DB/KB Snatches (45/25#) 13 Box Jumps (24/18″)… Friday 11-13-15

Fit/Strong 7 RFT 7 Power Cleans (95/65#) 7 Thrusters (95/65#) 7 Bar Over Burpees Comp For Time Run 800m 10 Snatches (155/105#) 10 Muscle Ups Run 400m 5 Snatches (155/105#) 5 Muscle Ups

Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Fit 5 RFT 7 Deadlifts (135/95#) 30 Air Squats 15 HR Push Ups Strong 5 RFT 7 Deadlifts (185/135#) 30 Air Squats 10 Pull Ups Comp 5 RFT 7 Deadlifts (225/155#) 30 Air Squats 7… Tuesday 11-10-15