Thursday Work! Happy Birthday Mayor
Conditioning: 4 x 500 m Row Rest- :90 WOD: "Body Armor" 4 “Giant Sets” Not for time: 10 Kneeling Single Arm Dumbbell Press (Each Side) 10...
Happy Birthday Tash!!
Strength: Snatch balance: 10-8-6-4-3 Work up to a heavy 3 starting with the bar WOD: 2 Rounds For Time 5- Squat Snatch Rx- 155/125 F-...
Tuesday Work
Warm: Uright Row 5 x 10 w/ Barbell RX- 135/ 85 F- 95/65 Rest 1-2 minutes back flat no jerk WOD: AMRAP 5: Buy-In: Big Lap + Small Lap 12...
Memorial Day Murph
9AM, 10AM & 11AM classes only today. Bring a can of food to be donated. Show up early ALL fitness levels are welcome.
Sunday, A Day for Prep
Tomorrow is Memorial Day and Murph day. We will be holding 9AM, 10AM and 11AM classes only. Be early to get yourselves warm and remember...
Start Your Weekend Off Right
"Fat Amy" For Time: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1...
Finally It's Freakin Friday
Warm: WOD Prep 2016 Regionals Event 4 WOD: 4 Rounds 28 Pistols 15 Power Cleans Rx- 115/80
Thursday Throw
Skill: Strict Handstand Push-ups 12 EMOM Odd Minutes – 50 Double-Unders Even Minutes – Max Strict Handstand Push-ups Repeat from last...
Hump Day
Strength Squat Snatch Build to a Heavy Single- 25:00 WOD ”Ring of Fire” AMRAP 9: 1 Ring Muscle-up F- C2B Pull Up L- Ring Row 1 Squat...
Tuesday Not for Tacos
Warm: Barbell Warm up WOD: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks Rx-135/95 F- 95/65 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m...
