01.01.15 (New Year’s Day)

HAPPY NEW YEAR!!!! Just 2 classes today at 9 and 10:30am. The Coaches “Burpee payback program” begins at 10am. WOD: Teams of 3. 22 minute AMRAP. A position is the pace-keeper. Score is total number of situps, Push Press, and runs completed. Each run is...

12.30.14 (New Years Eve)

Last class is at noon today so you all can safely enjoy the New Year!!! WOD: For time. 25 minute time cap. Fuel starts with 100 Double Unders; Body starts with 60 Double Unders. 100 Double Unders (3x Singles) 5 Rounds of “Cindy” (5 Pull-Ups, 10 Push-Ups,...

12.30.14

With the Holiday we have shortened class loads.  Please check Mind Body so you don’t show up to a closed gym. WOD: 30 minute EMOM: 1.) 5 Snatches Body: (55/75); Fuel: (75/115) 2.) Body: 10 Sit-Ups; Fuel: 12 Sit-Ups 3.) Body: 8 Calorie Row; Fuel: 11 Calorie Row *...

12.29.14

WOD: 22 minute AMRAP: Score is the total number of Thrusters completed as well as the top weight used. Run 400m 10 Thrusters Body: (35/45); Fuel: (35/45) Run 200m 10 Thrusters Body: (45/55); Fuel: (55/75) Parking Lot Sprint 10 Thrusters Body: (55/75); Fuel: (75/115)...

12.27.14

SKILL: Max Rep Pull-Up attempts WOD: Tabata format. Lowest score is recorded. Stay at each station for 4 minutes. No transition time. Score is the total of all 4 lowest scores. Calorie Row Hang Power Cleans Body: (65/95); Fuel: (75/115) V-Ups Hand Release...