WOD 9/5/15
Labor Day Weekend Memorial WOD. “Hotshots 19“ Six rounds for time of: 30 Squats 19 Power cleans 135/95 7 Strict Pull-ups 400 Meter Run Normal... Read More
WOD 9/4/15
Power Snatch: 3-3-3 Then… “WWPF” AMRAP 18 Minutes 30 Deadlifts, (partner holds deadlift), 225/153 20 Synchronized Burpees 10 Muscle Ups, (mix anyway) Happy Birthday Foose!... Read More
Labor Day Weekend Schedule
Friday September 4: Normal Schedule Saturday September 5: Normal Schedule Sunday September 6: 10am open Gym (NO OLY CLASS) 11am Endurance Monday September 7th: 9:30am... Read More
WOD 9/3/15
Over Head Squat 2-2-2 Then: 12 min AMRAP of 7 Squat Cleans 155/105 15 Kettle Bell Swings (70/53) 30 Double Unders Post Loads and Rounds... Read More
WOD 9/2/15
1a RDL: 3 x 5 1B Weighted Pullup: 3 x 5 Then.. For Time: 800m Run 30 Ring Dips 15 Snatches, 135/93 30 c2b Pullups... Read More
WOD 9/1/15
Power Clean 3-3-3 Then…… Open WOD 14.4 AMRAP 14 Minutes 60 Calorie Row 50 Toes to bar 40 Wall Balls 10′ 30 Power Cleans 135/93... Read More
WOD 8/31/15
Congratulations to all those who competed this weekend! We’re so proud of you all! Work up to 8 rep max Back Squat, then 2 sets... Read More
WOD 8/30/15
10 am- Olympic Lift class with Coach Ryan 11 am- Endurance 500m Run 50 Double Unders 400m Run 40 Burpees 300m Run 30 OHS 75/45... Read More
WOD 8/29/15
1 RM Weighted Pullup , or 3×5 Strict pullups with lightest band possible Then….. Tabata Saturday-8 Rounds, 20 seconds of work followed by 10 seconds... Read More
WOD 8/28/15
“WWPF” – Running Clock 0:00 – 7:00 Establish a 2RM Push Press —1 min break— 8:00 – 18:00 (10 min cap)42-30-18 Thruster, 95/63 Pull-up *Complete... Read More