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

Monday -Friday October 9- 13 2017

Schedule notifications: Candace is still out this week, Tuesday and Thursday 6:30pm classes are not going again this week.

Monday:

EMOM X20

odd: push press

Even: kbs

Tuesday:

5 RFT

10 deads

3 stone over wall

10 deficit HSPU strict

6 lengths prowler

Wednesday

EMOM X20

odd bench

even power clean

Thursday

3 RFT

100 dubs

30 thrusters

then 1- mile run

20 min cap

Friday

3 rft

30 wall  ball shots

30 hang squat snatch

 

Monday October 2- Sunday October 8, 2017

Schedule and wods for the week of October 2.

Monday: amrap 12 for Meters

30 CJ 30 otb burpees row

Tuesday: amrap 14 for miles

30 snatch 150 dubs airdyne

Wednesday: 16 total minutes

8:00 of thrusters 3:0 0 pullups 5 mins of prowler score each

Thursday: for time

21 back squats 15 front squats 9 ohs

all the same load and no racks. 25 Ghd sit-ups and 200m run after each set

Friday : for time

150 wall ball shots 75 BJ 30 KB deads

Saturday: wod tbd

Sunday: wod TBD

 

schedule updates: Candace is out of town so Tuesday and Thursday there won’t be a 6:30 pm class. All other class times are per the schedule. Saturday is an away game so class is at 10.

 

Weekend Schedule

Friday : no 630 pm class

Saturday: 9am class

Sunday : 10 am class