Tuesday 01-02-2018

Complete x4 unbroken for each round 2 strict shoulder press 4 push press 6 push jerk WoD: EMOM 21:00 1- row 150m 2-10 back squat 135/95 3- 15 deficit pushups

Tuesday 12-26–2017

EVENING CLASS ONLY WoD: With a partner 20-18-16-14-12-10-8-6-4-2 HSPU 40-40-40-40-40-40-40-40-40-40 DU 2-4-6-8-10-12-14-16-18-20 KBS 2/1.5

Monday 12-18-2017

100 Double Unders 10 Clean and Jerks 135/95 80 Double Unders 8 Clean and Jerks 60 Double Unders 6 Clean and Jerks 40 Double Unders 4 Clean and Jerks 20 Double Unders 2 Clean and Jerks

Tuesday 12-19-2017

Strength Day: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each set

Friday 12-08-2017

WoD: Complete one round each (5:00) 1. EMOM 5 front squats 155/115 rest 1:00 2. EMOM 7 pull-ups rest 1:00 3. EMOM 33m sand bag carry rest 1:00 4. EMOM 5 STO 155/115 rest 1:00 5. EMOM 10 cal on rower

ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

FIND US
  • w-facebook

 CFI&S, 1.34 LLC. Proudly created with Wix.com