ADDITIONAL CLASS TIMES?? SURVEY MONKEY SAYS!!! We are looking to add more class times. Please fill out the survey linked below and give us your preference... Read More
5.10.11 TUESDAY "ANGIE" 100 Pull Ups' 100 Push Ups 100 Sit Ups 100 Air Squats For Time (repeat WOD from 6.2.10) Post time to... Read More
5.9.11 MONDAY "GRACE" 30 Reps Clean n Jerk… 135/95 pounds For Time Post time and load to comments Strength: Shoulder Press 5…4…3…2 (30sec rest in... Read More
5.8.11 SUNDAY REST DAY ***If you haven't already, sign up for Delaware Affiliate Challenge*** Date: Sat. May 21st 2011 sign in and rules at 8-830am first heat... Read More
5.7.11 SATURDAY "TOE JAM" 40 OHS… 95/55 pounds 40 Pull Ups 800m Run 30 OHS… 95/55 pounds 30 Pull Ups 1200m Run 20 OHS…95/55 pounds... Read More
5.6.11 FRIDAY "ERASER" 8 Rounds of: 8 SDLHP's… 115/75 pounds 8 G.I. Janes 8 Push Press…115/75 pounds 8 Toes to Bar 100m Run For Time ... Read More
5.5.11 THURSDAY REST DAY ***OPEN GYM TODAY DURING NORMAL CLASS TIMES*** (Get your butts in here and work on your weakness or make up missed... Read More
5.4.11 WEDNESDAY "SCARY BEES" 5min AMRAP of: 30 Bench Press… BW/60% BW pounds KB Swings…70/35 pounds For Total Reps of KB Swings (after completing 30reps... Read More
5.3.11 TUESDAY "EXPLODE CODE" 2 Rope Ascents…21 feet 100m Sled Pull… 90/45 pounds 10…9…8 of: Hang Clean… 95/55 pounds Push Press… 95/55 pounds 100m Sled... Read More
5.2.11 MONDAY "TEMPER TANTRUM" 5 Rounds of: 20 Sit Ups (Butterfly) 10 Deadlift… 275/185 pounds 5 HSPU's… hands on 45/25 pound plates 3min Rest For Time Post time... Read More