Friday, 13 February, 2015
Workout of the Day: Group Warm Up: Row 250 M 10 Reps of each: Bare Barbell Press Sit Ups Single Leg Side to Side Hops... Read More
Max Effort Bench
Main Event: 5 sets of db shoulder presses before each main session shoulder press, max 1, 80% x amap x 2 Accessories: db flies x... Read More
Teens: 12 February, 2015
Warm Up: Mixed Tabata of: Push Ups Knees to Elbows Tuck Jumps Med Ball Cleans Skill: Push Press Workout: Death By: Push Press Pull Ups... Read More
Teens: 11 February, 2015
Warm Up: Medicine Ball Warm Up Skill: Hang Power Snatch Workout: 21-15-9 reps for time of: Hang Power Snatch Toes to Bar Front Rack Lunge... Read More
Pre-Teens: 11 February, 2015
Warm Up: 10 Sit Ups-> Lunge Walk-> 10 Kip Swings-> Broad Jumps-> 10 Push Ups-> Bear Crawl-> 10 Mtn Climbers-> Skip Skill: DB Thrusters KB... Read More
Pre-K: February 12, 2015
Skill work: Slo mo throw Warm up: Animal Relays WOD: AMRAP in a given amount of time 3 Squats 3 Tuck jumps 1 Overhand throw... Read More
Kids: February 12, 2015
Warm up: “Steve says” Skill work: Running bounce and catch WOD: Around the world: Complete AMRAP in a given amount of time of the following. Use... Read More