• WOD 4/7/15

    STRENGTH: Thrusters 3 x 5 @ 75% BW. WOD: 2 rounds for time – 400m run – 21 thrusters – 21 pullups CAP: 12

  • WOD 4/3/15

    REMINDER: Saturday classes are cancelled this Saturday 4/4/15 for Easter Weekend. Have a great time with family and friends.   STRENGTH: OVERHEAD SQUAT 5 x 4 @ 75% WOD: 12 minute clock 2 rounds: – 500m run, Clay Rt. – 24 hand release push ups – 12 box jumps *With time remaining in the 12 minutes, perform

  • WID 4/2/15

    STRENGTH: Dumbbell Snatch 4 x 6 – Increase weight each set. – Alternate each rep. WOD: AMRAP 8 – 40 cal row – 40 alternating dumbbell snatches – 40 sit ups