Saturday 12-12-15
Christmas Party tonight @ 7PM. No classes Sunday!
5 Sets for max reps:
1 Min – Push Ups
1 Min – Weighted Sit Ups 25/15
1 Min – Air Squats
1 Min – KBS 53/35
1 Min – Overhead plate reverse lunges 25/15
2 Min – REST
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Thursday, 9-22-16
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Strength: 5MIN EMOM 10-15 Push Ups Partner wod 100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25
Saturday, 1-28-17
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5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest
Friday, 4-4-14
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Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Tuesday, 3-20-12
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Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
Friday, 10-13-17
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We will be celebrating our 7 year anniversary…COWFISH Saturday night @ 7PM. Strength: Sq. Clean Doubles 2×2 @ 65% 1 RM clean 2×2@ 70% 1×2@ 75% 1×2@ 80% 20RFT 1 Deadlift 365/225 3 HSPU 5 KBS 70/53 20 D/U 2:1 * 16 min Cap *
Friday, 10-5-12
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Tabata Stations: Row (calories) Reverse Crunches KB Swings Air Squats