WARMUP-15MIN STRENGTH- SHOULDER PRESS1-1-1-1-1-1-1REPS WOD-4 ROUNDS FOR TIME|: 250 METER ROW 30 KETTLE BELL SWINGS 1POOD\1.5 POOD 30 BOXJUMPS 20′/24′     Continue reading »

WARMUP-15 MIN STRENGTH-BACK SQUAT-3-3-3-3-3 WOD-ANNIE 50,40,30,20,10 DOUBLE UNDERS SITUPS Continue reading »

WARMUP-15MIN STRENGTH- DEADLIFT-1-1-1-1-1-1-1REPS WOD- FIVE ROUNDS FOR TIME: 10 PULLUPS 10 SUMO DEADLIFT HIGHPULLS 95/65   Continue reading »

WARMUP-15MIN STRENGTH- AS MANY PULLUPS AS YOU CAN IN 1MIN WOD- WITH A PARTNER COMPLETE FOR TIME: 50 DDLE UNDERS 50 C&J 135\95 50 DDLE UNDERS 50BOXJUMPS AND OVER 30″\24″ 50 DOUBLE UNDERS 50 KB SWINGS 2 POOD\ 1.5 POOD 50 DOUBLE UNDERS SPRINT 100M Continue reading »

WARMUP-15 MIN THRUSTERS- 1-1-1-1-1-1-1REPS WOD- 10 MIN AMRAP 60 BARFACING BURPEES 30 OH SQUATS 120lb\90lb 10 MUSCLE UPS Continue reading »

WARMUP-15 MIN STRENGTH-PUSH PRESS 1-1-1-1-1-1-1 REPS WOD-AMRAP-15 MIN 5 POWER CLEANS145\100 10 TOES TO BAR 15 WALLBALLS 20/14 10’TARGET POST TIMES TO COMMENTS! Continue reading »

WARMUP-15 MIN STRENGTH –  BACK SQUAT -5-5-5-5-5 REPS WOD-FOR TIME: 45 DOUBLE UNDERS 45  THRUSTERS 95\65 45 PULLUPS 45 DOUBLE UNDERS POST TIMES TO COMMENTS! Continue reading »

There is no 6am class Tuesday 2012-01-24 Continue reading »

WARMUP-15MIN STRENGTH- DEADLIFT-1-1-1-1-1-1-1 WOD- 3 ROUNDS FOR TIME OF: ROW 500M 21BURPEES RUN 400 M Continue reading »

Warmup 15 MIN Strength- OHS- 3-3-3-3-3 REPS WOD—21-15-9 135/95 CLEAN RING DIPS POST TIMES TO COMMENTS! Continue reading »