Monday, November 10, 2014


Clean and Jerks and then FRAN!!!  Come see how well you handle it.

ANNOUNCEMENTS Saturday: Coach Katie is moving to Italy next week!  Let's send her off with an AmpFam Saturday Partner WOD dedicated to her.  Saturday classes will run as normal, but if you'd like to workout with her please come to the 10am class.

MONDAY Strength Clean & Jerk [wmv][mov] Every 90 seconds for 6 sets complete 3 Clean & Jerks. Increase 5lbs from last week.

Conditioning "Fran" 21-15-9 Reps Of: • Thrusters (#95/65) • Pull-ups

The Story of "Fran"