**LABOR DAY 12pm CLASS ONLY** 8.31.13 SUNDAY ENDURANCE– "FLOW CHART" 2000m Row 1mile Run 3min Rest 1500m Row 1200m Run 3min Rest 1000m Row 800m... Read More
8.30.13 SATURDAY "HOT WHEELS" With a partner complete the following: 400m Run 100m Burpee Tire Flip 400m Run For Time Rosemary Post time, team and... Read More
8.30.13 FRIDAY "CATCH N RELEASE" 10 Rounds of: 8 High Double Dip Wall Balls…20/14 pounds…12/10 feet 8 Chest to Bar Pull Ups 1min Rest For... Read More
8.30.13 FRIDAY warm up– 800m Jog 3×12 Thruster (use approximately 50-60% of your 1rm) 3×12 Single Arm Push Ups (6 each arm) 3×12 DB Tricep... Read More
8.29.13 THURSDAY "BODY SNATCHER" 10min AMRAP of: cash in- 100m Sled Drag…135/90 pounds remainder of 10min: 9 Toes To Bar 7 Box Jumps…24/20" box 5... Read More
8.28.13 WEDNESDAY "SHOTS FIRED" 15 Shoot Throughs 21 Calorie Row 10 Shoot Throughs 15 Calorie Row 5 Shoot Throughs 9 Calorie Row For Time Post... Read More
8.27.13 TUESDAY warm up– 500m Row 5×5 Squat Clean n Jerk (singles) Metcon– "Grace" *note– use approximately 70% of your 1rm for the SCnJ's technique... Read More
8.27.13 TUESDAY "DRAGON'S BREATH" 5 Rounds of: 400m Run 15 Pull Ups 15 OHS…115/75 pounds 2min Rest For Time November 9th and 10th Post time... Read More