REMINDER: 4th of July Week Schedule: Mon 7/2 – 6am, 7am, 9am, 6pm. Tues 7/3 – 6am, 7am, 9am, no evening classes. Weds 7/4 – CLOSED. Thurs 7/5 – no morning classes, 6pm class only. Fri 7/6 – 6am, 7am, 9am, 6pm. Sat 7/7 – 9am HERO WOD. Rest
4th of July Schedule Update: Mon 7/2 – 6am, 7am, 9am, 6pm. Tues 7/3 – 6am, 7am, 9am, no evening classes. Weds 7/4 – CLOSED. Thurs 7/5 – no morning classes, 6pm class only. Fri 7/6 – 6am, 7am, 9am, 6pm. Sat 7/7 – 9am HERO WOD. The Schedule Page is updated to reflect these
-> Continue reading Saturday Surprise WOD – 063012 – And 4th of July Schedule
Strength Deadlift 3-3-3-3-3 WOD “Nicole” 20min AMRAP Run 400m Max Rep Pull Ups Note number of pull-ups completed for each round.
Skill Power Cleans WOD Death by Power Cleans and Pushups With a continuously running clock do one power clean and one pushup the first minute, two power cleans and two pushups the second minute, three power cleans and three pushups the third minute…… continuing as long as you are able. Use as many sets each minute as
-> Continue reading Thursday WOD – 062812
Double WOD! Open WOD 12.1 7 min AMRAP Burpees Rest 10 minutes 10 min AMRAP Row 250m 10 KB Swings (2, 1.5)
WOD 40 Back Squats (135/95) 15 Chin Ups 30 Back Squats 15 Chin Ups 20 Back Squats 15 Chin Ups 10 Back Squats 15 Chin Ups Post time to comments.
Strength Thruster 2-2-2-2-2 WOD 5 Rounds 10 Thrusters (95,65) 30 Double Unders Post loads lifted and WOD times to comments.
We hit a lot of tough workouts this week. Be sure and spend some time stretching those sore muscles. Get outside and use your fitness tomorrow. We’ll see everyone on Monday. Rest
Surprise WOD You know the drill; have to show up to find out the WOD.
WOD Every minute on the minute for 12 minutes: 5 Burpees 3 Overhead Squats, working up to a heavy set of 3. Post loads to comments.