7.7.11 THURSDAY "STRENGTH DAY" Day 1 of Strength Day Thursdays: We are going to be doing a modified version of Wendler's 5.3.1 program. Over the... Read More
WODs for EXPLODE LOCKDOWN: WOD 1- 8:00pm “FRAN” (5min time cap) 21…15…9 of: Thrusters…95/65 pounds Pull Ups WOD 2- 9:00pm “DEAD FROG” (5min... Read More
7.6.11 WEDNESDAY "BEACH WOD" 50…40…30…20…10 of: Wall Balls…20/14 pounds …10/8 feet KB Swings…53/35 pounds Box Jumps…24/20" box For Time (30min time cap) compliments of CF... Read More
7.5.11 TUESDAY LOCKDOWN WODs 8 and 11 "FLY CATCHER" 10-1 of: Power Cleans…115/75 pounds Toes to Bar For Time 10min Rest Then: "BED WETTER" 1000m... Read More
7.4.11 MONDAY HAPPY 4TH OF JULY!! **NO CLASS TODAY. ENJOY THE HOLIDAY. SEE YOU ALL TUESDAY!** Do this WOD at home or on vacation "ANNIE"... Read More
7.2.11 SATURDAY "MURPH" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run For Time Mark your calendars for... Read More
7.1.11 FRIDAY "ROOSTER CROW" 8min AMRAP of: 400m Sled Pull…45/25 pounds with the remainder of 8min complete AMRAP of: 10 KB Swings… 70/53 pounds 5... Read More
6.30.11 THURSDAY REST DAY (OPEN GYM DURING REGULAR SCHEDULED CLASS TIMES) COMING SOON… July 7th 2011 "STRENGTH DAY" Experiencing a decrease in work capacity when... Read More
6.29.11 WEDNESDAY "BLOWBACK" 15 Muscle Ups (sub 30 ring rows, 30 ring dips) then: 3 Rounds of: 15 SDLHP… 95/65 pounds 10 Burpees For Time... Read More