Friday, 14 February, 2014
Workout of the Day: MWOD: Barbell Quad Smash (2 Min Each, pg 326) Side Hip Smash (2 Min Each, Pg 303) WOD: Complete 150 Medicine... Read More
Speedy Bench
Main Event: Speedy Push Press: 50% x 3 x 5 60% x 3 x 5 70% x 3 x5 Accessories: Bamboo Bar bench: 25 x... Read More
Kids: February 13, 2014
Warm up: 4 Station Relay Skill work: Deadlift <–> Kettlebell swing WOD: AMRAP in a given amount of time of 10 Deadlifts Shuttle run 9 Kettlebell... Read More
Pre-K: February 13, 2014
Skill work: Angry gorilla parade Warm up: Skip-to-my-Lou WOD: AMRAP in a given amount of time of 5 Rope hops 5 Angry Gorillas Game!