Friday November 29, 2013
No morning classes today. Sleep in and come get a WOD in at 11-1, 4:30pm, or 5:30pm!And reminder that Saturday’s partner WOD is at 9AM, not 10am. Strength/Skill: EMOM for 15 minutes: Split Jerk (heavy) WODFor time:30 BurpeesThen 4 Rounds:10 Push Press (95/65)10 Russian KB Swings (70/53) [comp: Double KBPP and double Russian KBS (53/35)] […]
Thursday November 28, 2013
Happy Thanksgiving!!! Come get a WOD in with us and then eat plenty and relax! 10AM CLASS ONLY TODAY WOD“The Chief”5 Rounds3 minute AMRAP of:3 Power Cleans (135/95)6 Pushups9 Squats1 minute REST after each 3 minute AMRAP Cool Down:400m Yog
Wednesday November 27, 2013
Reminder: Class schedule change this week:Thursday – 10AM ONLYFriday – No morning classes, but the rest of the day is still on: 11-1, 4:30pm, 5:30pm Strength/Skill: Every 30 seconds for 10 minutes – 1 Hang Squat Snatch (~70%) WODRow 1000mThen 3 Rounds:12 Front Squat (135/95)12 Ball Slams (50/30) Cool Down:3 Rounds of:10 GHD Situps10 Hip […]
Tuesday November 26, 2013
Reminder: Class schedule change this week:Thursday – 10AM ONLYFriday – No morning classes, 11-1, 4:30pm, 5:30pm Strength/Skill: EMOM 14 minutes, Even minute – 2 Hang Power Cleans (heavy); Odd minute – 5 Ring Dips WOD21-15-9Deadlifts (225/155)Pullups [comp weight 275/185] Cool Down:50 Double Unders100ft Walking Lunges
Monday November 25, 2013
Reminder: This Thursday (Thanksgiving Day) we will be running a 10AM class only. Strength: EMOM for 10 – 2 Front Squats (heavy) WOD12 minute AMRAP3 Power Snatch (115/75)3 OHS (115/75)20 Situps [comp weight: 135/95] Cool Down:100ft Spiderman Lunges