by Steve La | Dec 3, 2019 | WOD
WOD Primer 2 Rounds 6ea/side Box Blast Offs 10 Alt Birddog on Bench then 200m Jog (last round only) Strength/Speed 8X50M Sprint *rest walking back to start line Conditioning 3 Rounds for Time: 18 Deadlifts (135/95) 14 Burpees Over the Bar 300M Run *DL weight should be...
by Steve La | Dec 2, 2019 | WOD
WOD Primer 2 Rounds 20s ea/side Pallof Press Hold (Mid Squat) 5ea/side Dbl KB Windmills https://bit.ly/2ke1J90 10 Straight Arm Banded Pulldown https://bit.ly/3662gfN Strength Front Squat: warmup then 4 sets of 4 @ 80-85% Conditioning AMRAP in 3 Rounds of 3 min of:...
by Steve La | Dec 1, 2019 | WOD
WOD Primer 2 Rounds 6ea/dir Lateral Plank Walk /w Band 6ea/leg Skater Squats https://bit.ly/2Pg16HN 10 KB Sumo High Pulls Strength Hang Power Clean: Build to Heavy Single Conditioning “December 2019 Benchmark” AMRAP in 9 minutes, 6-9-12-15-etc of: Box Jump...
by Steve La | Nov 26, 2019 | WOD
THANKSGIVING SCHEDULE Wed, Nov 27: NO CF 6PM or 7PM *6PM FF still on Thur, Nov 28: CLOSED Fri, Nov 29: ONLY 8AM & 9AM Kids: Nov 25, Nov 26, Nov 27: NORMAL SCHEDULE Nov 28th (Thurs) and Nov 30th (Sat): NO CLASSES WOD Primer 2 Rounds 6 Alt Cossack Squats 25ft Alt...
by Steve La | Nov 25, 2019 | WOD
THANKSGIVING SCHEDULE CF & FF Wed, Nov 27: NO CF 6PM or 7PM *6PM FF still on Thur, Nov 28: CLOSED Fri, Nov 29: ONLY 8AM & 9AM Kids: Nov 25, Nov 26, Nov 27: NORMAL SCHEDULE Nov 28th (Thurs) and Nov 30th (Sat): NO CLASSES WOD Primer 2 Rounds 5 Alt Scorpion...
