Friday, 08.15.2014
Strength Back Squat, build to a 10RM WOD “Fran” 21-15-9 Thrusters (95, 65) Pull-ups Refer to 05.21.2014 for your previous Fran time! Please help grow our community by posting your scores to the comments.
Read More »Thursday, 08.14.2014
Announcements Our next Weightlifting Friday is this week, please make sure you sign up on the sheet at the front desk! Strength Hang Squat Snatch 2-2-2-2-2 WOD 500m Row 21-15-9 Power Snatch (115, 75) Abmat Sit-ups Air Squats 5 Wall Walks Please help grow our community by posting your scores[…]
Read More »Wednesday, 08.12.2014
Strength OHS, build to a 1RM in 10 minutes WOD 3RFT 400m Run 15 Wall Balls (20, 14) 15 No Push-up Burpee Box Jump (24, 20) 15 Push-ups 40 DUs Please help grow our community by posting your scores to the comments.
Read More »Tuesday, 08.12.2014
Strength 3 rounds, not for time 10 GHD Sit-ups 10 Hip Extension (25, 15) WOD 800m Team Tire Pull Teams of 3 pull a tire loaded with half the average body weight of the team. Help help grow our community by posting your scores to the comments!
Read More »Monday, 08.11.2014
Announcements A BIG congrats to lil Ash Wosny, for placing 1st in her Teen Competition this weekend! Our Nutrition Accountability Program meeting this week will be Tuesday at 6:00pm! Reminder that this Friday will be our next Weightlifting Friday, it will be from 7:15 – 8:30pm, please sign up at[…]
Read More »Saturday, 08.09.2014
WOD Teams of 3 complete: 1-Mile Run 75 Air Squats 75 Sit-ups 75 Burpees 600m Farmers Walk (35, 26) 1500m Row
Read More »Friday, 08.08.2014
Announcements Don’t forget! Friday night is both the Kick Off Meeting for the Nutrition Accountability Program and the first Weightlifting Friday! Join us from 7:00pm on! Strength Back Squat @20×1 2-2-2-2 WOD Teams of 2 complete: AMRAP 25 5 Deadlifts (275, 185) 5 T2B 5 HSPUs 15 Box Jumps (30,[…]
Read More »Thursday, 08.07.2014
Announcements We will be having our kick off meeting for the Nutrition Accountability Program on Friday immediately following the 6pm class. It will be about a half hour, if you are interested and cannot attend, please see Heidi or Coach Ash for the run down. It is $20 to participate.[…]
Read More »Wednesday, 08.06.2014
Endurance 8 sets of: 0:30 Row, max effort 2:00 rest WOD 3RFT 400m Row 15 Push-ups 25 DUs Help grow our community by posting your scores to the comments.
Read More »Tuesday, 08.05.2014
Strength Bench Press @30×1 3-3-3-3 WOD “Bad Attitude” In 3:00 complete: 200m Run AMRAP Squat Clean & Jerk (155, 105) Continue until you reach 30 C&J. Refer to 11.19.2013 for your previous time. Please help grow our community by posting your score to the comments.
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