Friday, 20 February, 2015
Workout of the Day: WOD: Complete the following for time, you may partition the reps as you see fit: 10 Rope Climbs 20 Thrusters (135/... Read More
Max Effort Bench
Main Event: 5 sets of Dumbell Shoulder Press Full range, comp grip, 80% 5×5 Accessories: 3 board press heavy ish x 8 x 5 bandy... Read More
Teens: 18 February, 2015
Warm Up: Mixed Tabata of: PVC Pipe Overhead Squats Hollow Rocks Side to Side Hops Shoulder Shrugs Skill: Sumo Deadlift High Pull Workout: 10-9-8-7-6-5-4-3-2-1 Sumo... Read More
Pre-Teens: 18 February, 2015
Warm Up: Mixed Tabata: Push Ups Sit Ups Lunges Jumping Squats Skill: Hang Power Snatch Workout: 4 Rounds for time of: Run 200m 7 Hang... Read More
Kids: February 19, 2015
Warm up: Mixed Tabata Skill work: Target practice: Increasing distance WOD: AMRAP in a given amount of time of 7 DB Thrusters 7 Sit ups... Read More
Pre-K: February 19, 2015
Skill work: Skipping practice: Step-hop-step-hop Warm up: Move around the cones and FREEZE! WOD: AMRAP in a given amount of time of Chest pass down... Read More