We have some scheduling conflicts this week so please take note and plan your week accordingly!!
M, T, W, all classes are as scheduled.
Thursday, We will have a 5 and 6 a.m., no 9 or noon.
4:30, 5:30, 6:30 classes as normal.
Friday, no 5 a.m., 6 a.m. 9 a.m. or noon.
5:30 p.m. will be the only class on the schedule.
Saturday, class as normal at 8:30 a.m.
Sunday, no Open Gym.
Sorry for any inconveniences!
Fitness
Complete as many rounds and reps as possible in 4 minutes of:
10 KB Swings
5 Burpees
Rest 2 minutes, and then:
10 Push Press
10 Pull Ups
Rest 2 minutes, and then:
10 Box Jumps
20 Wall Ball Shots
Performance
This workout is called “The 3 Wise Men”, after Jeremy, Ben and Beau Wise.
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then:
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then:
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(24”/20”)
(20/14 lbs)