THURSDAY 11.01.12 WOD

Double Under Tips and Tricks – Read this if DUs are driving you crazy! PART 1: +50 WODs: 5×2 Clean and Jerk at 85% of 1RM -50 WODs: Establish a 1RM Clean and Jerk Part 2: “JV” 50 Push-Ups 100 Squats “Varsity” 100 Push-Ups 200 Squats...

Wednesday 10.31.12 All Classes Are On

30 MIN AMRAP NOT FOR TIME 1 min MAX DUs 250m Row Max Effort for time – record times on the board Ring Dips – 5-7 reps at toughest scale possible * if doing unassisted then complete 15 reps Renegade Row – Alternating 10 Reps – use a challenging...

MONDAY 10/29/12 ALL CLASSES CANCELED

ALL CLASSES ARE CANCELED TODAY, MONDAY, DUE TO HURRICANE SANDY. PLEASE CHECK THE WEBSITE FOR FURTHER UPDATES. There will be no Cross cuisines delivery today also. HOME WOD: 5 Rounds for time: 10 Burpees 20 OH Squats 30 Flutter Kicks *use a broomstick, small child or...

SUNDAY 10.28.12 HALLOWEEN WOD

Understanding Weightlifting Shoes 10:00 OLY WOD: PART 1: 20 Min Build to MAX SNATCH BALANCE of the day PART 2: 20 Min Build to MAX SQUAT SNATCH of the day. From the floor or hang. 11:00 HALLOWEEN WOD!!! Rx – Must wear a Costume!...