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W.O.D.

092115 Monday WOD

Strength Bench Press 4 x 8 @ 70% 30sec HS Hold after each set WOD 10 Goblet Reverse Alternating Lunge 10 Scottish Get Ups 10 Situp Get Ups x 6… Continue reading

September 20, 2015 / W.O.D.
091915 Saturday WOD

Warm up warm up toes to bar and 10 sec chin over bar holds Strength – make up Wendler wk1+ WOD 3 Deadlifts, 3 Toes to Bar 6 Deadlifts, 6… Continue reading

September 19, 2015 / W.O.D.
091815 Friday WOD

Strength Deadlift, Wendler Wk 1+ WOD 7 Rounds 4 Hang Squat Cleans 6 Push Jerks 8 Back Squats 135/95

September 17, 2015 / W.O.D.
091615 Wednesday WOD

Injury Prevention Clinic tonight – 5:45 to 7pm – check ZP to reserve your spot. Strength Press – Wendler wk 1+ WOD 15 Wall Balls (20/14) 10 Pullups 12min AMRAP

September 15, 2015 / W.O.D.
091515 Tuesday

Healthy Shoulders Strength OHS 5 x 3 Start at 40% and work up to 80% WOD 20 Snatches (Power or Full, 115/75) 5 HSPU 15 Snatches 10 HSPU 10 Snatches… Continue reading

September 14, 2015 / W.O.D.
09-14-2015 Monday Workout

We’ll post more about this new strength work that kicks off this week – and all BTCF strength work (!) soon. For now, start lifting! Get to love those front… Continue reading

September 13, 2015 / W.O.D.
091115 Friday WOD

Please take a moment today to remember the Americans that died on Sept 11 and all of our military, first responders, veterans and their families that sacrifice for us daily…. Continue reading

September 11, 2015 / W.O.D.
091015 Thursday WOD

Skill Bench Press Pyramid 2-4-6-8-10-12 -same weight on bar WOD 7 Box Jumps 14 KB swings (53/35) 21 Mt Climbers 17 Min AMRAP

September 9, 2015 / W.O.D.
090915 Wednesday WOD

Skill HSPU and handstand walking WOD JACKI 1000m ROW 50 Thrusters (45/35) 30 Pullups

September 9, 2015 / W.O.D.
09-08-2015 Tuesday Workout

Happy Birthday Julie! Today’s your day, but tomorrow we celebrate! Warmup Strength Deload Week: Front Squat & Press Workout Julie’s B’day WOD 9 Power Cleans (115/75) 7 Push Press (115/75)… Continue reading

September 7, 2015 / W.O.D.