Thursday Workout: Muscle Ups, PS, Box Jump, Run

The Nutrition Seminar is in the lower lifting room tonight at 530pm!  No need to register – just show up a few minutes early or RSVP to the event on Facebook!  The lower room will be closed for lifting during this time (530-630pm)

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STRENGTH

Muscle Up, AMRAP x 3 sets

Or, Weighted pull-up, 6-8 x 3 sets (scale down to a difficult pulling variation)

WOD

Level 1

AMRAP 9:

  • Hang Power Snatch (65/35) x 10
  • Box Jump Step Down (18/12) x 10
  • Run x 100m

Level 2

AMRAP 9:

  • Power Snatch (75/55) x 15
  • Box Jump Step Down (24/20) x 10
  • Run x 100m

ANNOUNCEMENTS

Nutritional Seminar – Healthy Eating Around the Holidays!

When: December 18, 530pm.  RSVP HERE!  The seminar will be one hour long and will include:

  • Clean Eating, the what, why and how
  • Carbohydrates, when to eat, what to eat, and how they effect our body
  • “Because I worked out” and your diet
  • Does a 15 min AMRAP = a large pizza, beer, and ice cream?
  • Q&A time

Claim Your Account on our new member management system, Front Desk!

Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule,sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed recently, too.  You can sign in using your phone number or a QR code (must request a QR code at the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

3 thoughts on “Thursday Workout: Muscle Ups, PS, Box Jump, Run

  1. strict c2b
    4 + 4

  2. 3-5 bar muscle ups
    4+7 rx

  3. 3 sets max rep strict PUs – 7, 6, 5
    WOD: 3 + 25 Rx with about 20 seconds to spare

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