by admin | Jun 30, 2015 | WOD Blog
WARM UP: Teams of 3. Rower is the timer. Complete 2 Rounds P1 Row for 60 sec P2 Alternating SLRDL with single DB P3 Low Box Jump Up and Step Down (may jump higher in second round) Spiderman Hip Drills 60 sec each leg PART 1: STRENGTH Deadlift or Trap Bar 3×1 @80-90%... by admin | Jun 29, 2015 | WOD Blog
WARM UP: In teams of 3. Person Rowing is the timer. 2 Rounds of: Row 200/150 m 5 PVC OHS + 5 Pass Thrus (continue until rower is finished) 5 Beat Swings on Pullup Bar + 5 Pushups (continue until rower is finished) Barbell Shoulder MOB 60 sec each side PART 1: OLY... by admin | Jun 29, 2015 | WOD Blog
WU: Simon Says Stretches Skill: Push Press WOD: 10 minute AMRAP: 5 push press, 7 box jumps, 9 sit-ups, 11 jumping jacks Game: Hungry Hungry Hippos Cool Down: Yoga... by AP | Jun 29, 2015 | WOD Blog
4th of July Holiday Class Schedule: Friday, July 3rd – all classes are on EXCEPT 7pm Saturday, July 4th – 8am & 9am class ONLY Sunday, July 5th – CLOSED by admin | Jun 28, 2015 | WOD Blog
In case you haven’t noticed… NEW TANK TOPS ARE IN!! WARM UP: Jog 1 Lap 2 Rounds of: 10/5 Pushups 10 Light Wall Balls 5 Strict Pullups or Ring Rows PART 1: STRENGTH A1. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short. A2. Odd Object... 
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