Tuesday, November 19th
WOD 1000m Row50 Burpee40 KB Swing (53/35) American Swing – Full KB30 Power Clean (155/105)20 Ball Slam (30/20)10 Muscle Up (or progressions if you have pull-ups and dips or 3:1 Pull-ups/Dips – so 30 PU 30 Dips) Cool Down: Unstable Yoke Carry 2-3 x 100 feet Rest between attempts
Monday, November 18th
Please make note of all the class time changes… We currently have a 9:30 AM class time on Tuesday’s and Thursday’s, in case you were unaware. ALSO, we are changing our Saturday class time to 9 AM beginning this Saturday, our partner class time will no longer be at 10 AM. ON THANKSGIVING DAY we […]
Saturday November 16, 2013
Partner WOD at 10AM! Additional competitor training at 11 PLEASE NOTE: Starting next week November 23rd, the Saturday partner WOD will move to 9AM. We hope this better works with people’s schedules to get their weekend WODs in. Thanks! Partner WOD 100 Partner Wall balls (20/14), 50 each, Perform WB, toss to the wall, partner […]
Friday November 15, 2013
Happy Friday! 🙂 Skill: 10 OTM 3-5 Bar MUs on even and 40 Double Unders on odd. WOD 300m Row 20 Deadlifts (215/145) 300m Row 20 Power Cleans (165/105) 300m Row 20 Push Press (95/65) 300m Row Male Bar – inside: 25+35+25 on outside *15 min Cap Cool Down: 8 Rnd Tabata Plank Holds