Hip, hip, hooray! We’ve added new class times! You can now get your sweat on with us at 5:30 am (All levels) and 5:30 pm (*Level 2, Open gym) on Fridays.
Level Two
Test 6: 1 RM Clean-to-Thruster in 15:00
Test 7: 5 RM Front Squat (3 attempts)
Test 8:
“Annie ”
50-40-30-20-10
Double Unders
Sit-ups
S1: Rx
S2: 3 singles
*Clean to Thruster weight, Front Squat weight, and “Annie” time and scale recorded
Level Two
Test 4: 1-Rep Max Power Snatch in 20 Minutes
Test 5: L-Sit Hold (2 attempts within the 60 Minutes of class time)
Test 6: 2-Mile Time Trial (2o Minute Cap)
Level One (Day 8 ) Skill Kipping Pull-Ups
Burpees
Thrusters
WOD 5 Minute AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded
With ordinary talent and extraordinary perseverance, all things are attainable. – Thomas Foxwell Buxton
The truth is the only thing worth having, and, in a civilized life, like ours, where so many risks are removed, facing it is almost the only courageous thing left to do. – E.V. Lucas
Level Two Strength/Make Up Day
A. DLs x4-5×4 @ 75-80% Rest 3:00
B. Pause Front Box Squat x5x4 @ RPE 8-9 Rest :30
C. Ab Circuit x 1 Rounds, No Rest:
– Superman Hold :60
– Plank Holds :90/side
– Tic-Tacs :60 total
Level One (Day 6) Skill Front Squat
Dead Lift
WOD A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45
“Don’t try to be different. Just be good. To be good is different enough.” – Arthur Freed
Level Two Fran
21-15-9
Thruster (95 lb, 65 lb)
Pull-ups
Level One (Day 5) Skill Ring Dips
WOD 3 Rounds (2:00 on/ 1:00 off) 10 Wall Balls
Front Plank
*With partners, alternate one person wall balls while the other does a front plank
*Record Total Wall Balls
Courage is like love; it must have hope for nourishment. -Napoleon Bonaparte
Level Two Skill
A1. Strict CTB Chin-ups 5-3-AMRAP Rest :60
A2. Hang Snatch x2-3×5 @ RPE 8-9 Rest :60
A3. Front Rack Reverse Lunges x5/legx3 @ Snatch Weight Rest :60
*post pull-up reps and weight to comments
WOD 3 Rounds 6 CTB Pull-ups (Vets may scale up to Muscle-ups M:4, W:2 )
8 TnG Deadlifts @ 55-60%
10 KB Swings (24K, 16K)
*Rx, Time, and DL weight recorded
Level One (Day 5) Skill
Ring Dips
WOD 3 Rounds (2:00 on/ 1:00 off)
10 Wall Balls
Front Plank
*With partners, alternate one person wall balls while the other does a front plank
*Record Total Wall Balls
Enjoy the little things, for one day you may look back and realize they were the big things. – Robert Brault
