by Chris Coker | Mar 10, 2019 | WOD
WOD Strength Snatch: Build to 90% for 2 singles, then 3 sets of 3 T&G @ 65-70% Conditioning “19.3” -or- For Time: AMRAP in 12 minutes: 5-10-15-20-etc Burpees Over DB 10 DB Clean & Jerk (50/35) 15 Single DB Goblet Squat (50/35) Extra Strength Front...
by Chris Coker | Mar 8, 2019 | WOD
WOD Strength Push Jerk: 50/3, 60/3, 70/2, 80/2, 85/2, 90/2 Conditioning “CF4CF – Event 3” AMRAP in 10 Minutes, one parking working at a time, split reps as desired: 30 Wallballs (20 to 10’/14 to 9’) 30/24 Calorie Row 30 Toes to...
by Chris Coker | Mar 7, 2019 | Events, WOD
FRIDAY CLASS SCHEDULE: 530AM / 900AM / 400PM Friday Night Lights1st Heat starts at 5:30PM. Sign up sheet is in the gym. You don’t have to be registered to participate, open to all members!
by Chris Coker | Mar 6, 2019 | Community, Events, General Information, News, WOD
Sign up for 19.3 Heats on the desk in the gym! WOD MobilityForearm Stretch & SmashQuads Foam Roll 2 minT-Spine Mobility (Coach’s Choice) Active RecoveryEMOM for 16 min (4 Rounds):Min 1 – 5 Thrusters + 5 OHSMin 2 – 7 Burpees to...
by Chris Coker | Mar 5, 2019 | WOD
WOD Strength FS: 60/3 70/3 80/2 85/2 85-90/2 Conditioning AMRAP in 7 Minutes: 7 C2B Pull-ups 9 Power Snatch (75/55) Extra Strength DL: 8-8-8-8 Build to heavy but perfect Skill Ring to Chest Kip + Ring MU 5 sets of 4...
