10.05.19

“Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.” – Henry Rollins

Click here to support Iron Crab Barbell at USAPL Raw Nationals!

Click here to start with us on our Fall Into Fitness Special today!

REMINDERS: No more 10:30am classes, only 9:30am classes from here on out!

Fitness

1.power clean work to a 1RM in 18 min.

*compare to 08.07.19

12-9-6 reps for time of:

-toes to bar

-alternating hand dumbbell power snatch (you pick the weight)

-200m run after each round

Performance & Sport

1.clean & jerk off blocks work to a 1RM in 18 min.

for time:

-150 wall ball #20m #14f*

*in as few sets as possible, run 400m after every set is broken

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01.17.18

REMINDERS: We follow Charles County Public School closings and delays for all AM classes during the work week.  If they are closed or delayed, we are closed for AM classes.  For PM classes and weekends, please check our Facebook page.

Sport & Performance

1.take 18 min. to find a 1RM clean and jerk off blocks

for total time:

3 rounds of:

-6 chest to bar pullups

-6 snatch #95m #65f

3 rounds of:

-7 chest to bar pullups

-5 snatch #135m #95f

3 rounds of:

-8 chest to bar pullups

-4 snatch #185m #135f

Fitness

1.take 15 min. to find a 1RM power clean

*compare to 10.11.17

for time:

-40 cal. row/bike/ski

-40 burpees

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