Friday, 11 October, 2013
Workout of the Day: Weightlifting: In 15 Minutes: Perform 5 sets of 1 hang squat clean immediately followed by 1 front squat. Add weight each... Read More
Dynamic Effort Lower
Main Event: Straight Bar Free Squats: 80% x 1 x 10 Accessories: Conventional Speed Pulls: 1 x 10 @ 60% 100 Bandy Good Mornings Barbell... Read More
Pre-K: October 10, 2013
Skill work: Superman-Plank Warm up: AMRAP in 3 min of 5 Jumping Jacks 5 T Planks WOD: AMRAP in a given amount of time of... Read More
Kids: October 10, 2013
Warm up: 3 Rounds 20 sec Jump rope 20 sec T Push ups 20 sec Squats Skill work: Superman-hollow: On the floor Standing Hanging from... Read More