WOD 11/1/16
3 x 500m Row Sprints (0:00, 5:00, 10:00) 30-20-10 Deadlift 185/133 Ring Dip Box Jump 24/20 Dina and Mike after Ghouls and Gals
WOD 10/31/16
Some of our people who competed this past weekend at CF Proven’ Ghouls & Gals Throwdown Back Squat: 4rm then 2 sets of 4 @... Read More
WOD 10/30/16
10am: Oly Lifting 11am: Endurance “The Park” Run to park 25 burpees 1 lap 50 pushups 1 lap 75 Air Squats Run to Gym Jenny... Read More
WOD 10/29/16
Power Cleans 2-2-2 Then DT Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps... Read More
WOD 10/28/16
10 minutes of Handstand Walk Practice Then… WWPF AMRAP 24 Minutes 60 Cal Row 30 Front Squats, 155/103 10 Rope Climbs *The entire workout will... Read More
WOD 10/27/16
Over Head Squat 3-3-3 Then: 12 Min AMRAP 7 Sntaches 115/73 10 Pushups 12 Toes to Bar Post Loads and Times... Read More
WOD 10/26/16
Jerk: 1-1-1 Weighted Ring Row: 1-1-1 Then… 3 Rounds: 9 Deadlifts, 275/205 15 Burpees over bar 21 Box Jumps, 24/20 Heavy... Read More
WOD 10/25/16
15 Minutes to heavy Hang Snatch (above knee) Then… Open WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7... Read More
WOD 10/24/16
Congratulations to all our members who lifted this past weekend! Coach Jenny, Annie, Maria, Pete, Chara, Nicole, Riley & Kris. Find a 4 rep max... Read More
WOD 10/23/16
10am: Open Gym 11am: Endurance For Time: 800m run 50 DU 40 Situps 30 Wall Balls, 20/14 20 Pullups 400m Run 20 Pullups 30 Wall... Read More