12 / 1 / 2015

10 Rounds
15 Deadlifts (135/95)
15 Air Squats

From April 21, 2012

11 / 30 / 2015

Push Press
6 x 2 @75%

“Fran”
21-15-9
Thrusters (95/65)
Pullups

11 / 28 / 2015

“Swangarang”
21 – 18 – 15 – 12 – 9 – 6 – 3
Kettlebell Swangs (1.5/1)
Sit-Ups

*courtesy of KnightsPTR New England

11 / 27 / 2015

***Special Hours***
There will be one class only today at 9:00.

11 / 26 / 2015

***Holiday Hours***
There will be no classes today. Friday there will be one class only at 9am. Saturday will be back to the normal schedule.

turkey

11 / 25 / 2015

***Holiday Hours***
We will maintain our normal schedule today. On Thursday there will be no classes. Friday there will be one class only at 9am. Saturday will be back to the normal schedule.

Push Press
6 x 3 @80%
every 90 seconds

(A)
“Jackie”
For Time

1000m Row
50 Thrusters (45/35)
30 Pullups

(B)
For Time
1000m Row
50 Thrusters (65/55)
30 C2B Pullups

11 / 24 / 2015

***Holiday Hours***
We will maintain our normal schedule Monday through Wednesday. On Thursday there will be no classes. Friday there will be one class only at 9am. Saturday will be back to the normal schedule.

“Diane”
21-15-9

Deadlift (225/155)
HSPU

11 / 23 / 2015

***Holiday Hours***
We will maintain our normal schedule Monday through Wednesday. On Thursday there will be no classes. Friday there will be one class only at 9am. Saturday will be back to the normal schedule.

Front Squat
6 x 2 @85%
every 90 seconds

8 Rounds
Clean
Hang Power Clean
Jerk
Front Squat
-all reps unbroken
-every 90 seconds

11 / 21 / 2015

***ANNOUNCEMENT***
Tomorrow’s 10:00 class will be KnightsCamp only.

7 min clock
3-3, 6-6, 9-9, 12-12…
Wall Balls
Kettle Bell Swings

Rest 2 min

5 min clock
3, 6, 9, 12…
Hang Power Clean & Jerk (135/85)
1, 2, 3, 4….
Rope Climb

11 / 20 / 2015

(A)
20 min EMOM
Min 1: 18/15 Cal Row
Min 2: 20 Situps
Min 3: 10 Ring Dips
Min 4: Rest

(B)
20 min EMOM
Min 1: 15/12 Calorie Row
Min 2: 15 Situps
Min 3: 10 Pushups
Min 4: Rest