Dynamic Effort Lowers
Main Event: try and be speedy box squats vs purple bands and 2chains per 40%x2x3 50%x2x3 60%x2x3 Accessories: Speedy comp deadlift vs bands and chains... Read More
Thursday, 23 October, 2014
Workout of the Day: WOD: As Many Rounds as Possible in 30 Minutes of: 800 M Run 15 Squat Cleans (135/ 95) 10 Knees to... Read More
Kids: October 22, 2014
Warm up: Mixed tabata Skill work: Heel balance drill: Super light KB swing WOD: CrossFit Baseball! Single- Handstand roll-out Double- 7 Squats Triple- 7 Deadlifts Home run-... Read More