10.3.14 FRIDAY "LISTLESS" 21…15…9 of: Hang Cleans…135/95 pounds Front Squat…135/95 pounds (400m Run after each set) For Time (15min Time Cap) Post time and load... Read More
10.2.14 THURSDAY "BOW FLEX" 11…9…7…5 of: Ring Muscle Ups (50 Double Unders after every set) (2min Rest after each set of Double Unders) For Time... Read More
10.1.14 WEDNEDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: Snatch Complex (complex= 1 High Hang Squat Snatch, 1 Low Hang Squat Snatch, 1... Read More
9.30.14 TUESDAY "CINDY ROW" 5…4…3…2…1 of: "Cindy Rounds" 5 Pull Ups 10 Push Ups 15 Air Squats (20cal Row After each set of "Cindy") For... Read More
9.29.14 MONDAY warm up– 2x400m Run Olympic: 5×3 Push Jerk Strength: 5×5 Front Squat 3×8 Standing DB Shoulder Press 3×8 Dips Metcon: Explode WOD Skill:... Read More
**10am ENDURANCE CLASS ONLY TODAY** (no Olympic Class or Mobility) 9.28.14 SUNDAY ENDURANCE– "TRIPPLE PLAY" 3 Rounds of: 1200m Run 1000m Row 100 Double Unders... Read More
9.27.14 SATURDAY "SICKNESS" With a partner complete: 5 Rounds of: 3min AMRAP of: 25m Prowler Push…270/180 pounds remainder of 3min AMRAP of Rope Climbs 3min... Read More