Month: June 2014

20140701 Tuesday

Strength: BSQ: 5 x 5 (HAP) E3M WOD: Row: 1000M TH: 50 (#115/#75) (95/55) or (75/35) Run: 800 For time

MOVING DAY! We will be closed Saturday and Sunday Saturday- run a 5K Sunday- coach Sarah will be doing a met con class at the park, 1 block east and 1 block south of our old building at Saxton’s at noon We will be open Monday with our regular class schedule at the new building …

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Friday 20140627

  WoD: BB: #225/#155 Deadlift: 15 Back Squat: 15 3 Rounds for time  

20140626 Thursday

  WOD: ‘Cindy’ Pull up: 5 Push up: 10 Air Squat: 15 20 Min AMRAP Then: Burpee: 12 Toes to bar: 7 AMRAP: 7 Minutes

Wednesday 20140625

  Barbell: 225#/155#   WoD: Barbell Complex!! Deadlift/Clean/Front Squat/Jerk AMRAP: 20 Minutes

20140623 Monday

  HYDRATE HYDRATE HYDRATE WOD: Run: 400 Wall Ball: 50 Slam Ball: 30 4 Rounds for time MR. PUKIE HAS BEEN VISITING ALL MORNING…BLAH BLAH BLAH

20140621 Saturday

  Strength: FSQ 5 x 2 (E3M) HAP WOD: Grace (#185/#120) – Full CL (10 minute Cap) OR JOIN OUR COACHES AT RELAY FOR LIFE LOCATED BEHIND CENTRAL MIDDLE SCHOOL AT 11am WE WILL BE HOSTING SOME COOL TEAM WODS. GET THERE EARLY BRING FAMILY AND FRIENDS!! LOOK FOR OUR TENT AND BANNERS!!

Friday 20140620

  Strength:   DL 5 x 2 (E3M) Heavy As Possible WoD: SDLHP: 12 (#115/#75) Bar facing burpees: 10 5 Rounds for time

20140619 Thursday

  WOD: Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. …

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