Friday, 23 January, 2015
Workout of the Day: WOD: 5 Rounds for time of: Run 400 M 25 Wall Ball (unbroken) If a wall ball touches the ground or... Read More
Teens: 22 January, 2015
Warm Up: Jog 400m 2x through at a warm up pace of: 10 Squat Jumps-> 10 Plank Ups-> Sit Ups-> 10-> Light Russian KB Swings->... Read More
Max Effort Bench
Main Event: Cluster fuck bench: 80% x 5, 85% x 3, 90% x 1, SS on 105% x amap Accessories: bandy rows x 2 mins... Read More
Kids: January 22, 2015
Warm up: “Steve says” Skill work: Max hold “Chin over the bar” WOD: AMRAP in a given amount of time of 5 Pull ups Agility... Read More
Pre-K: January 22, 2015
Skill work: Max “chin over the bar” hang Warm up: Switch! WOD: 3 Pull ups 3 Squats Crazy Run around the cones Game!