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The Men and the Grill

A. Power Clean – build to a max in 8 min

2 min rest

B. Power Clean – amrap in 8 min @90% of A

C. For total rowing time:
500m row
90 sec rest
500m row

Remember the Halloween party last year?

Huge PRs all around yesterday! Great job, everyone! And that 1 sec PR on the 2k row to finish in 6:35 is just as impressive as the 9:42 time for someone more than half way through the journey of becoming a mama! And that 400+ pound squat is just as awesome as that 100+ pound squat for someone who couldn’t squat a bar just a little while ago! Super exciting! We must be doing something right! :-)

With the great news also comes a bit of sad news. The summer is finally over, the Daylight Saving Time ends at 2am on Sunday and our 4:30pm class is no longer relevant. It will have to go most likely until the next summer. This week is the last week we are having the 4:30pm classes this season.

Friday is the Halloween party. We are going to kick it off with the kids party at 6pm, followed by the party for the rest of us after 7pm! The evening classes will be limited to 4:30pm and 5:30pm only. Bring your costume to classes on Friday!

Sunday is New York marathon and we have quite a few guys and girls running it. We will be waiting for them in LIC at Melissa and Paul’s place. Melissa and Paul are having their annual marathon party from 11 until… the food and drinks are gone and the runners are done. Join the fun!

A. Weighted Pull-up (record bodyweight) – build to a max in 10 min – if can do a strict pull-up, then score is bodyweight, if no strict pull-up, then max time hold chin over bar

B. 5 rounds for time:
7 HSPU
14 pistols
21 double unders

Halloween is coming!

Happy Birthday, Dan!

This Friday, October 31st is Halloween party! We are going to kick off with the kids party at 6pm, followed by the party for the rest of us after 7pm! Do you have your costume yet?

A. Back Squat – 15 min to build to a max

5 min rest

B. Back Squat – amrap @30X0 @85% of A

C. 2k row TT

Happy Birthday, Patricia!

A. 20min to work to Snatch max

B. 20min to work to Clean and Jerk max

C. Sorensen test – hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)

D. Side Bridge tests – hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)

Peter can't pass by the stones on the streets now without lifting them!

Today is our regular 10am Make-up class! Pick the training day from the last week that you missed and do it, or pick a skill that is your weakness and work on it!

Hmm. What's happening here? Caption this photo...

A. Power Clean, build up to a heavy single

B. 10,9,8,7,6,5,4,3,2,1 reps of:
Handstand Push-up
Russian KB Swing, heavy
Box Jump, tall

Happy Birthday, Mike!

Happy Birthday, Mike!

Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65#
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95/65#
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95/65#
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

What shall we do with a drunken sailor? (Early in the morning)…

Next Friday, October 31st is Halloween party! We are going to kick off with the kids party at 6pm, followed by the party for the rest of us after 7pm! Do you have your costume yet?

“What shall we do with a drunken sailor? (Early in the morning)
for time:
4 rope climbs, 15 ft
40 cal row
3 rope climbs
30 cal row
2 rope climbs
20 cal row
1 rope climb
10 cal row

Barbels for Boobs - The Girls!

A. Tabata Squats. Focus on virtuosity. Week 9

B. amrap in 12 mins of:
10 Clean & Jerks, 115/73 lbs
15 AbMat Sit-ups
30 Unbroken Double-unders

Barbells for Boobs!

Every 3 min for 6 rounds:
A1. Front Squat, 2 reps
A2. Single Arm KB Shoulder Press, 2 reps each hand

B. amrap in 7 min:
12 KB Goblet Squats, 32/24 kg
12 Pull-ups


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