• WOD 11/24/14

    REMINDER: TURKEY WOD TOMORROW!!! DON’T FORGET YOUR CANNED FOOD ITEM.   STRENGTH: Work on quick ground to overhead mechanics. 5 x 3, These must be touch and go. NO SINGLES. WOD: AMRAP 8 – 7 ground to overhead – 7 burpee box jumps (115/75) (24″/20″)      

  • WOD 11/21/14

    REMINDER: Don’t forget Tuesday’s Turkey WOD! Bring a canned food item with you on Tuesday for our food drive.   STRENGTH: Hang Power Clean 4 x 4 *increase weight each set. WOD: AMRAP 7 – 2 ring dips – 2 hang cleans – 4 ring dips – 4 hang cleans – 6 ring dips – 6 hang cleans

  • WOD 11/20/14

    STRENGTH: SNATCH 5 x 1 @75% WOD: AMRAP 8 – 7 snatches – 9 box jumps – 11 pull-ups (95/65) (30″/24″)