517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Thursday December 18, 2014

News: 6am and 630 pm are pretty spotty right now with the holidays. Both will be available but will require RSVP by text before midnight for 6am and before 430pm for 630 pm. Text Michael or join us at another time! Thanks in advance!

MetCon:

@0:00

50 cal row

2 Clean and Jerks

@4:00

40 Cal Row

4 Clean and Jerks

@8:00

30 Cal Row

6 Clean and Jerks

@12:00

20 Cal Row

8 Clean and Jerks

@16:00

10 Cal Row

10 Clean and Jerks

Barbell:

Deadlift

3/3/ME

70/80/90%

 

Wednesday December 17, 2014

MetCon:

0:00

50 Kbs

5 rope climbs

4:00

40 KBS

4 Rope Climbs

8:00

30 KBS

3 Rope Climbs

12:00

20 KBS

2 Rope Climbs

16:00

10 KBS

1 Rope climb

Skill:

3 sets Max reps Pullups / 3 sets max reps TTB

 

Tuesday December 16, 2014

MetCon:

3 RFT

10 Jerks

15 Toes to bar

@10:00

3Rft

15 Power Snatch

15 Box Jumps

@20:00

3 rft

25 Wall Ball shots

25 Pullups

Barbell:

Strict Press 3/3/ME

@70/80/90%