Monday July 9, 2012
The Warrior CF Competition is this August 18th! Get signed up if you’re interested in competing. It’s already half full, so sign up soon: http://www.thewarriorcfcomp.com/home_page WOD Skill Work: Tabata Handstand Pushups*Record total reps 12min AMRAP10 Deadlifts (185/135) 10 Pushups10 Box Jump Overs (24/20) Cool Down – Core Work:15-12-9GHD SitupsTriple Unders (only attempt if you have […]
SUNDAY, JULY 8th OPEN GYM
Open Gym 12:30 PM – 2:00 PM This is your opportunity to work on skills (muscle-ups, double unders, handstand push-ups or work on your lifting, get in a little extra work) or dig deep and fit in a wod you missed or have really wanted to try. See you then!
Saturday, July 7th, 2012
“Partner Airforce” 3 Burpees at the top of each minute (both partners)Work together to complete:40 Thrusters (95/65)40 Sumo Deadlift High Pulls40 Push Jerk40 Overhead Squats40 Front Squats
Friday, July 6th, 2012
Skill: 5 minutes – 45 seconds box jumps 15 seconds rest WOD10 Rounds3 Stone Shoulderings (115/70) can also use ball slam balls5 Pull-ups7 Push-ups9 Squats Cool Down:Run 400 M with Medicine ball (20/14)Albert Einstein There are only two ways to live your life. One is as though nothing is a miracle. The other is as […]
Thursday, July 5th, 2012
Hope you all enjoyed your mid-week holiday! Back on track today! All classes are back on schedule today. 5:30 am, 6:30 am, 11-1, 4:30 pm, 5:30 pm, 6:30 pm!!!! 5 – 100 M Sprints WOD“SQT”3 Rounds10 Ground to overhead (95/65)200 yard shuttle sprint (50 yards there and back 2x) Cool Down:Tabata KB Thruster (53/35) […]