Friday, 09.25.2015
STRENGTH EMOM 10 Odd: 0:30 Strict Pull-ups Even: 0:30 GHD Sit-ups WOD AMRAP 8 9 Deadlifts (135, 95) 7 Hang Power Cleans 5 Box Jumps (30, 24)
Read More »Thursday, 09.24.2015
STRENGTH Squat Snatch 2-2-1-1-1 WOD 4RFT 10 OHS (95, 65) 20 Cal Row
Read More »Wednesday, 09.23.2015
STRENGTH Back Squat, build to a 10RM WOD 600m Run + 5RFT 10 KBS (70, 53) 10 Burpees + 600m Run
Read More »Tuesday, 09.22.2015
STRENGTH 4 sets, building: 1 Push Jerk + 1 Split Jerk WOD AMRAP 12 10 Jerks (135, 95) 10 T2B 30 DUs
Read More »Monday, 09.21.2015
STRENGTH Front Squat 2-2-2-2 with 0:05 pause WOD 21-15-9 Hang Squat Cleans (115, 75) Pull-ups
Read More »Saturday, 09.18.2015
WOD Deck of Cards ♠️ – KBS (53, 35) ♣️ – Wall Balls (20, 14) ♥️ – Burpees ♦️ – Abmat Sit-ups Ace – 200m Run
Read More »Thursday, 09.03.2015
ANNOUNCEMENTS • Starting next week, we will be offering a 5:45am class on Tuesday, Wednesday and Friday mornings. • Labor Day Hours: Saturday & Monday: NO CLASSES STRENGTH Deadlifts 5-4-3-2-1 WOD 2RFT 800m Run 20 Deadlifts (225, 155) 10 Box Jump Overs (24, 20)
Read More »Wednesday, 09.02.2015
STRENGTH Back Squats 2-2-2-2-2 with a 0:02 pause WOD “Kalsu’s Lil Cousin” On the minute, complete 5 C2B Pull-ups, then AMRAP C&J (135, 95). Complete until you reach 50 C&J.
Read More »Tuesday, 09.01.2015
STRENGTH Split Jerk 3-2-1 3-2-1 WOD “Helen” 3RFT 400m Run 21 KBS (53, 35) 12 Pull-ups
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