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W.O.D.

09-12-2013 Thursday Workout

Warmup 400m RUN then 4 x 5 squats and 1 x 20sec bottom squat hold then 10 Good Mornings Strength/Skill Deadlift (Week 2 Strength Cycle) HSPU Workout 15 Walking Lunges… Continue reading

September 12, 2013 / W.O.D.
09-10-2013 Tuesday Workout

Warmup 10 SS R&L 10 Shoulder Rollouts 15 Pushups 15 Ball Slams 15 Tuck Jumps x 3 Rds Strength Bench Press Skill Wall Walks Shoulder Touches Workout “Running Christine” 400m… Continue reading

September 9, 2013 / W.O.D.
8/9/2013 Monday Workout

Warmup Row Stretch Skill/Strength Clean Jerk WOD 1 Grace 30 Clean and Jerks (135/95) WOD 2 30 Situps 15 Burpees 6min AMRAP

September 8, 2013 / W.O.D.
09-06-13 WOD

Warm up 500m row 25 lunges (R+L=1) Snatch Balance with PVC / empty bar WOD Kettle Bell Cindy 30 min AMRAP 5 Pull ups (ring, dead hang or jumping) 10… Continue reading

September 5, 2013 / W.O.D.
09-05-14 Thursday WOD

We hear you: You want help working on pullup strength…well reserve your spot in the Wednesday PM Open Gym/Pull Up Clinic. Free to members and totally worth your time. We… Continue reading

September 4, 2013 / W.O.D.
09-02-2013 Tuesday Workout

Okay folks! We’re going to test some new program this month and Tuesday is day 1. If you have 1RM (or 3RM or 5RM) for back squat, deadlifts, presses and… Continue reading

September 2, 2013 / W.O.D.
09-02-2013 Monday Workout

Skill/Strength Small Group, High Rep Work Deadlifts and Hang Cleans Workout “DT” 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk x5 Rds For Time – Same bar for… Continue reading

September 2, 2013 / W.O.D.
08-31-2013 Saturday Workout

Workout “Hotshots 19” 6 RFT: 30 Squats 19 Power Clean (135/95) 60% 1 RM 7 Strict Pull Ups 400m Run

September 2, 2013 / W.O.D.
08-29-13 Thursday WOD

Thank you all for coming to the cookout – It’s great to hang out with you all outside of the gym too! Labor Day abbreviated schedule includes ONE CLASS at… Continue reading

August 28, 2013 / W.O.D.
08-28-2013 Wednesday WOD

Warmup 400m Run, then 5 Jumping Jacks 5 Burpees 5 MB Cleans x 5Rds, then 500m Row Stretch Skill/Strength Double Under Practice One-arm KB Front Squat Workout 1-2-3-4-5-6… SDHP (KB:… Continue reading

August 27, 2013 / W.O.D.