BLOG & WODS
THU03DEC2015
Schedule: No 830AM Class Thursday WOD 10 minute of Coaches Choice Mobility EMOM for 24 Minutes 0-1: 10 Weighted Lateral 20" Step Up and Over, 5 e/L...
WED02DEC2015
WOD Strength Clean + FS + Jerk: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max. Conditioning 2K Row for Time Extra...
TUE01DEC2015
WOD ConditioningFor Time 4 Rounds: 15 Kettlebells Swings (53/35) 8 Hang Power Clean (155/105) rest 2 minutes 3 Rounds: 200m run 6 Shoulder to OH...
MON30NOV2015
WOD Strength Alternate for 6 sets: 2 Front Squat @75-80% 6 Strict PU + 10 Sec. hold chin over bar, STAY HOLLOW Conditioning 5 Rounds of: In 2...
SAT28NOV2015
WOD "Fran" For Time 21-15-9: Thruster (95/65) Pullups Strength (after metcon) 30 Deadlifts for time (@60%) Extra All before class if possible: Drop...
FRI27NOV2015
WOD In teams of two, one partner working at a time, AMRAP in 30 min: 50 Russian KB Swings (70/53) 40 Hang Power Clean (115/75) 40 Box Jumps (24/20)...
THU26NOV2015
Thanksgiving Schedule Wednesday, Nov 25 – Normal Thursday, Nov 26 – Closed Friday, Nov 27 – 9AM & 10AM Saturday, Nov 28 – 9AM & 10AM Sunday,...
WED25NOV2015
Thanksgiving Schedule Wednesday, Nov 25 – Normal Thursday, Nov 26 – Closed Friday, Nov 27 – 9AM & 10AM Saturday, Nov 28 – 9AM & 10AM Sunday,...