Monday, 2-20-17
Holiday Hours:
8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM.
Strength: 5X5 Box Squats
21 – 18 – 15 – 12 – 9
Toes to Bar
Wallballs (20/14)
50 Double-Unders after each round
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Thursday, 10/2/14
Byadmin
Strength/Skill: 10 Min to find Your 1RM Thruster 10 min EMOM Odd 10 Thrusters @50% Even 15 T2B !5 Min AMRAP 200m run 10 Power Snatches 95/65 5 Ring Push Ups 200m run 10 Power Snatches 10 Ring Push Ups 200m Run 10 Power Snatches 15 Ring Push Ups….etc The Basics, Sleep – A well…
Thursday, 4-28-16
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Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target
Monday 8-3-15
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Strength: 4×5 Weighted Pull Ups 4×5 Weighted Dips 5 Min AMRAP 5 S2OH 135/95 10 Box Jumps 24″/20″ rest 3 Min 5 Min AMRAP 5 KBS 70/53 7 Burpee rest 3 min 5 Min AMRAP Squat Snatch 115/85
Monday, 6-4-12
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Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Thursday, 8-3-17
Byadmin
WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!! GYMNASTICS 5X5 STRICT PULL UPS 5X5 STRICT T2B 5X5 WEIGHTED PUSH UPS 15MIN AMRAP 6 RIGHT ARM DM/KB OHS 35/20 12 KBS…
Friday, April 13 2012
Byadmin
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 It is never too late!!!! And so you touch this limit, something happens and you suddenly can go a little bit further. With your mind power, your determination, your instinct, and the experience as well, you can fly very high. Ayrton…