Wednesday 12-30-15
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes.
Closed New Year’s Day!!!
WOD
10 RFT:
3 TGU 53/35 KB
5 DB Thruster 35/20
7 T2B
Strength
7×2 Squat Snatch
Working technique here
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Wednesday, 1-3-18
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Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…
Saturday, 3/19/11
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W.O.D. 8 R.F.T. 10 – Hang Squat Snatch’s 95/65 75/45 10 – Pull-ups 10 – K2E or 4 R.F.T. 20 – Hang Squat Snatch’s 95/65 75/45 20 – Pull-ups 20 – K2E…. …..Choices Choices Choices!!!!
Monday, 2-13-16
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Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight 3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)
wednesday 9-9-15
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20 Min AMRAP 5 C2B 7 T2B 9 Dips 30 D/U *Scale as needed* Back Squat 3×10 @ 62.5%
Wednesday, 2-6-19
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Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)
Thursday, 3-21-13
Byadmin
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5 WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35)