07.01.14

*4th of July schedule: Friday the 4th there’s one FREE WOD at 9-10am. Then another FREE WOD on Saturday the 5th from 9:30-10:30am. All other classes are cancelled so we can celebrate. STRENGTH: Back Squat WOD: 12 Minute AMRAP: Kettlebell Rx weight: (35#/53#) 10...

06.30.14

*4th of July schedule: Friday the 4th there’s one FREE WOD at 9-10am. Then another FREE WOD on Saturday the 5th from 9:30-10:30am. All other classes are cancelled so we can celebrate.   STRENGTH: Snatch If athlete does not have a 1RM Snatch, they should...

06.28.14

WOD: 22 Minute AMRAP: 15 Thrusters (65/95) 50 Double Unders 15 Toes to Bar 250m Row –Mobility Suggestions: *Couch Stretch, Couch Stretch, Couch Stretch. Of all of the “tricks” in my mobility bag, couch stretch is one that I still do daily. *Calf Trap...

06.27.14

STRENGTH: Front Squat -Test the entire hour to find your 1 rep max If you finshin early, then: Optional WOD: Tabata 8 Minutes, switching every other round: Banded Good Mornings Body: Blue Bands; Fuel: Green Bands Situps *Remember Tabatas are “working” for...

06.26.14

WOD #1: 8 Minute EMOM (Every Minute on the Minute): 2 Hang Power Snatch Body: 70% of 1RM; Fuel: 80% of 1RM Rest 3 Minutes WOD #2: 8 Minute EMOM: 2 Power Cleans + 1 Shoulder to Overhead @ 75% of 1RM Clean Rest 3 Minutes WOD #3: 10 Minute AMRAP Parking Lot...