by Justin Brickman | Dec 23, 2013 | Uncategorized
Strength/Skill Pick 3 movements M 1- 30 seconds work/30 seconds rest (5 min) M 2- 30 seconds work/30 seconds rest (5 min) M 3- 30 seconds work/30 seconds rest (5 min) WOD Buy in- Tabata V-Ups 21-15-9 FS 75/55 S2O 75/55 Pull Ups Post times to...
by Justin Brickman | Dec 22, 2013 | Uncategorized
December 24th 10am only. All locations. December 25th – No classes. December 26th Roseville: 9:00am 6:30pm MCCF East 9:00am 6:00pm Sterling Heights 11:00am 5:30pm December 31st Roseville: 6:00am MCCF East: 6:00am 9:00am Sterling Heights 6:00am 11:00am January...
by Justin Brickman | Dec 21, 2013 | Uncategorized
Morning event: “Send Plague to Nationals” Oly Clinic & fundraiser For every $10 donated, Plague does 1 thruster. Group Class WOD: “Coffey” Run 800m 50 Back Squat 135/95# 50 Floor Press 135/95# Run 800m 35 Back Squat 35 Floor Press Run 800m...
by Justin Brickman | Dec 18, 2013 | Uncategorized
Strength: 15 minutes to find 3RM Jerk WOD: “300” 25 Pull Ups 50 Dead Lifts 135/95# 50 Push Ups 50 Box Jumps 24/20″ 50 Floor Wipers 135/95# 50 Kettlebell Clean & Jerks 35/26#(1 arm) 25 Pull...
by Justin Brickman | Dec 17, 2013 | Uncategorized
Strength EMOTM for 12 minutes 1 rep at 90% of max DL/BS/FS/OHS WOD 10 rounds for time 10 Wall ball sit-ups 15 Wall balls
by Justin Brickman | Dec 16, 2013 | Uncategorized
In 20 mins establish 3 rep max snatch WOD AMRAP in 9 mins 3 Snatches, 135/95 6 Ring dips 9 Pull-ups
