(479) 644-8108

Saturday 110101

Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition reps as needed
If you’ve got a twenty pound vest or body armor, wear it.
Regular Hours

Friday 101231

“Nate”
AMRAP 20 minutes of:
2 Muscle Ups 4:1 Ratio
4 Handstand Push Ups
8 KB Swings 2/1.5 pd
Regular hours Friday and Saturday

Wednesday 101230

Wednesday
7 RFT
7 Squat Cleans 155/105
7 L Pull ups (Strict or Kip)
*Post time and type of pull up
New hours start Monday
0530,0630,0730,1100,1200,430,530,630

Wednesday 101229

Rest Day / Open Gym
5:00-7:30

Reminder – Next week starts On Ramp
Program as well as new hours.
Monday – Friday
0530, 0630, 0730, 1100, 1200
4:30pm, 5:30pm, and 6:30pm

Monday 101227

Monday
Finally doing this WOD
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
– Then –
AMRAP 10 min Team WOD
10 Medball Sit ups
10 Burpees

Sunday 101226

¬¨‚Ƭ¨‚Ƭ¨‚Ć”Bull
Two rounds for time of:
200 Double-unders
50 reps OHS 135/95
50 Pull-ups
Run 1 mile
In honor of USMC
Capt. Brandon “Bull” Barrett.
RIP “Bull”

Thursday 101223

Randy

75 Power Snatches 75/55
Feel free to scale up for this and
honor a LAPD Hero….
RIP Randy Simmons
“Leave Nothing”