 We would like to extend a very big THANK YOU to everyone who came out and made our annual Barbells for Boobs event so much Fun. Thank you to the athletes from CrossFit Stone, Delta Life Fitness, and Naturally Strong with Nonie who came out and took part in our event. A HUGE Thank You to the community at Yellowhammer Fitness for raising a considerable amount of money on our behalf. Also, thank you to Dr. CJ DePalma from The Movement Dr., as well as Ed Dismukes, and Sam and Suzanne from Zurvita for offering your talents and products to our clients!
SCHEDULE CHANGE FOR 10/31/2017 TUESDAY: IN LIGHT OF HALLOWEEN ON TUESDAY, WE WILL ONLY HOLD 4 AND 5 PM CLASSES. PLEASE ADJUST YOUR SCHEDULE IF NEEDED. We hope everyone has a fun evening with their family! 10.30.2017 “16.5” 21-18-15-12-9-6-3 reps of: Thrusters (95/65) Bar-facing Burpees 10.31.2017 Hang Power Clean: 5-5-3-3-3-2-2-2-1-1-1 11.1.2017 5 Rounds for Time, of: 7 Pull Ups 21 Wall Ball Shots (20/14) 11.2.2017 Bench Press: 5-5-3-3-3-2-2-2-1-1-1 11.3.2017 3 Rounds for Time, of: 600m Run 30 Kettlebell Swings 30 Abmat Sit Ups 11.4.2017 “Team Jackie” In Teams of 4, complete the following: 5K Row 150 Thrusters (45/35) 75 Pull Ups
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 MRS. WODBOSS GETS HER FIRST STRICT MUSCLE UP! 10.23.2017
A.Thruster (From rack) – 18 Minutes to 3RM B. “Rahoi”12 MINUTE Amrap of: 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar Facing Burpees 10.24.2017 A. 3 Snatch Deadlift + 2 Hang Power Snatch + 1 BTN Snatch Grip Push Jerk B. “Randy” Power Snatches for Time (75/55) 10.25.2017 A. Deadlift – 5-5-3-3-3-2-2-2-1-1-1 10.26.2017 5 Rounds for Time, of: 200m Run 10 DB Snatches Left Arm (50/35) 200m Run 10 DB Snatches Right Arm (50/35) 10.27.2017 Back Squat: 5-5-3-3-3-2-2-2-1-1-1 10.28.2017 BARBELLS FOR BOOBS WORKOUTS RELEASE THURSDAY EVENING B4B Event is from 10:30-12:30 Saturday Morning - All are Welcome!!!  10/16/2017
A. Deadlift – 5-5-5-5 (12 Minutes, be fast, aim to get to a tough, but doable 5rep) B. Push Press – 3-3-3-3 ( 12 Minutes, be fast, aim to get to t a tough, but doable 3 rep) C. FRAN: 21-15-9 Reps, for time, of Thrusters (95/65) Pull Ups 10/17/2017 Snatch: 5-5-3-3-3-2-2-2-1-1-1 10/18/2017 5 Rounds, Each for Time, of: 25 Calorie Row 9 Box Jumps (30/24) Rest 90 Seconds Between Rounds 10/19/2017 A. Split Jerk – 2-2-2-2-2 b. Front Squat – 5-5-5-5 C. “Mini-Elizabeth”For Time, Complete the Following: 9 Squat Cleans (185/125) 15 Ring Dips 7 Squat Cleans 12 ring Dips 5 Squat Cleans 9 Ring Dips 10/20/2017 Clean & Jerk: 5-5-3-3-3-2-2-2-1-1-1 10/21/2017 5 Rounds for Time, of: 35 Air Squats 20 KBS (70/35) 15 Burpees  10.09.2017
A. 2 Cleans + 3 Front squats + 2 Split Jerks B. 5 Rounds for Time, of: 7 Toes to Bar 12 KB Swings (52/35) 10.10.2017 A. 3 Hang Power Snatch + 1 OHS B. 12 Minute AMRAP, of: 2 Ring Muscle Ups* 8 Box Jumps 16 Slam Balls (30/20) *8 Pull Ups is the scale for today 10.11.2017 7 Rounds for Time, of: 200m Run 7 Thrusters (95/65) 10.12.2017 A. Bench Press 2-2-2-2-2 B. 4 x 350m Row 10.13.2017 A. Bent Over Row: 5-5-5-5-5 B. 3 Rounds for time, of: 7 SDHP (75/55) 14 Ring Dips 28 Walking Lunges 10.14.2017 50 Hang Power Cleans (95/65) 40 Box Jumps (24/20) 30 HSPU 20 Toes to bar 10 x 100m shuttle sprints  10.2.2017
A. Hang Power Clean - 18 Minutes to 3RM B. 21-15-9 Reps for Time, of: Hang Power Cleans (115/75 Burpees Over the Bar 10.3.2017 A. Strict Press – 6-6-6-6-6 B. 12 Minute AMRAP of: 21 KBS (53/35) 42 Double Unders 63 Air Squats 10.4.2017 5 Rounds for Time, of: 300m Run 9 Pull Ups 12 Deadlift (155/105) 10.5.2017 A. Back Squat -10-10-10 B. Push Press: 7-7-7-7 C. 75 Back Extensions (Break up as necessary) 10.6.2017 4 rounds for time of: 200-meter farmers carry 20 deficit push-ups, hands on dumbbells 10 push jerks 10.7.2017 With a Partner Complete the Following Work 30 Clean & Jerks (135/95) 100m run* 30 Snatches (115/75) 200m Run* 30 Thrusters (95/65) 300m Run 30 OHS (75/55) 400m Run* *Both partners run together and can not begin barbell work until both are back to station |
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