Wednesday, 10/29/14

50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams   6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s

Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!!   Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday.   Tabata Sit Ups Planks Med Ball Twists 21-18-15-12-9 AAB Hang Power Snatch @ 50% of 1RM

Strength/Skill – 3 Position Snatch. Ground, At Knee & Mid Thigh X 4. – 5-10 Chin-ups Between each set. C2B if capable. Reason for pull-ups – A lot of pressing/O.H. in this WOD. Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135/95 4 minutes of rowing 4…

We need a head count for the October 7th self defense class @7PM. Strength/Skill: Core Complex 2 rounds 20 sec on, 10 sec rest 20s hollow hold 20s v-ups 20s hollow hold 20s crunches 20s hollow hold 20s butt lifts 20s hollow hold 20s hollow rocks 20s hollow hold 20s butterfly kicks 20s hollow hold…

Strength – Back Squat 5×5 W.O.D. – 10 Rounds for Time 10 Thrusters 10 Ring Push ups Run more efficiently and injury free with the Pose Running Technique

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back for certain reasons. This includes what…