Sat, July 9 2016
A. WB Soccer – one game crab, one game bear crawl B. For time: 400 meter run 50 t2b 400 run 50 STOH (115/75) 400... Read More
Friday, July 7 2016
A. Reverse tabata: HSPU (strict as long as possible, then kip) B. Reverse tabata: Muscle Ups (ring or bar) C. 100 KB Swings for time:... Read More
Thurs, July 6 2016
A. Front Squat 5 – 4 – 3 – 2 – 1 B. “The Admiral” – 3 rounds for time (20:00 CAP): 20 Burpee Pull-ups... Read More
Wed, July 6 2016
A. Warm up – mini bands – Work up to Deadlift Weight B. For time: 10 – 8 – 6 – 4 – 2 Deadlift... Read More
Tues, July 5 2016
A. 6 rounds (score each round): 1:00 Meter Row for calories 1:00 Wallballs 1:00 REST *score each round cal+WB reps (10 cal+15 WB= 25) 2:00-3:00... Read More
Friday, July 1 2016
***All classes pick b/t Class and Endurance*** A. Bench Press 5 – 3 – 1 B. Bent Over Row 5 – 5 – 5 C. ... Read More
Thurs, June 30 2016
A. OT2:00 for 6:00 – 3 Rep Bear Complex (building) B. 3 Rounds for time: 1 Full Bear Complex (7 Reps) :30 REST 20 Front... Read More
Wed, June 29 2016
Team WODS – 6:00 at each station – 2:00 REST between 1. AB Circle of Fire – 10/7 Cal Sprint (One work, all others easy... Read More
Tues, June 28 2016
A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) B. 5 Rounds for time: 20 Unbroken Wallballs (20/14) 5 T2B 15/10... Read More
Monday, June 27 2016
A. OHS (Rack or Floor) 10 – 8 – 6 – 4 – 2 B. 12:00 AMRAP 40 DU (3:1) 20 GHD Sit-up (25 Ab... Read More