Class Times: 10:00, 4:30, 5:30, 6:30

Party at Clay and Jeanette’s this Saturday June 22nd…sign up on the white board!  

• 5-3-1 DL 75-85-95%
• 20 min amrap
• 4 squat snatches
• 10 t to b
• 400 run

Tuesday

Class Times: 4:30, 5:30, 6:30.  NO 10:00.

• 5-3-1 Press.  75-85-95%
• 15 minute ladder
• 1 kb/db thruster 53/35
• 1 muscle up /or 3 pull ups and 3 dips
• 100 m run
• 2 kb/db thrusters
• 1 muscle up/or 3 pull ups and 3 dips
• 100 m run
• 3 kb/db thrusters
• 1 muscle up/or 3 pull ups and 3 dips
• 100 m run
• etc….

Good Work at the 5K Trail Run Sunday in Port Gamble!!

Class Times: 10:00, 4:30, 5:30, 6:30

There will NOT be a 10AM on Tuesday this week.

• 5-3-1 backsquat 75/85/95%
• 12-9-6-3
• Cleans as close to bw as possible
• DB/KB snatch 53/35
• sit ups

Stefany carrying Chris…:)

Saturday…

Class Time: 9:00

• 5~3 min rounds
• 3 squat cleans 155/108
• 6 burpees
• 20 double unders

Class Times: 10:00, 4:30, 5:30

• 4~4 min amraps
• 8 Deadlifts 245/165
• 10 toe to bar
• 12 box jumps
• 15 kbs 53/35
• then
• 8 min to establish 1 RM Jerk

Class Times: 4:30, 5:30, 6:30

Open Gym…come work on skills or do a wod.

Please keep June 22nd open around 3:00 for the summer party…details coming soon.

Wednesday’s Whiteboard:

Class Times: 10:00, 4:30, 5:30, 6:30

If you signed up for the 5k trail run on Sunday, lets meet at 7:15 at the box.  The run starts at 8:30am.  If you don’t want to carpool, we’ll see you there.

Save Saturday June 22…Beginning of summer party at Clay and Jeanette’s house…start around 3:00…address and details coming soon.

• 3 x 3 Deadlift .  Same format as Monday and Tuesday
• 5 man makers
• 200 run
• 4 snatch 115/75
• 200 run
• 3 muscle ups or 9 burpee pull ups
• 200 run
• 2 stones
• 200 run
• 1 rope
• 5 rounds

Class Times: 10:00, 4:30, 5:30, 6:30

• Press.  Same format as Monday
• 6 sets~2 min amrap for each set~1 min rest between sets
• 3 OHS
• 6 Sh to OH
• 9 Fr. squat
• Use same bar 135/95

Monday’s whiteboard:

Class Times: 10:00, 4:30, 5:30, 6:30

• 3 x 3 backsquat @ 80-85-90%
• 3 clean and jerks
• 6 parallette pass throughs
• 8 burpee broad jumps
• 5 rounds
• then
• 800 m run ~cash out~do it at the end~only do it once~

Saturday:

Class: 9:00

• 25 min amrap
• 30 BJ 24/20
• 20 Push press 115/75
• 30 pull ups
• 400 run