Friday, 24 April, 2015
Workout of the Day: MWOD: Sink Mobilization (3 Minutes, Pg 271) Super Friend Quad Smash (2 Minutes each, Pg 326/7) WOD: As many rounds as... Read More
Max Effort Bench
Main Event: Rep max test: 90% x amap 80% x amap SS on x amap Accessories: db floor presses heavy x no missed reps x... Read More
Teens: 22 April, 2015
Warm Up: Mixed TABATA of: Sit Ups Squats Push Ups Box Jumps Skill: Clean Series Workout: 3 Rounds for time of (4 min time cap):... Read More
Pre Teens: 22 April, 2015
Warm Up: 10 Squats-> Bar Traverse 10 Sit Ups-> Broad Jump 10 Kip Swings-> Lunge Walk 10 Push Ups-> Duck Walk Skill: KB Swing Workout:... Read More
Teens: 21 April, 2015
Warm Up: 10 Squats-> Bar Traverse 10 Sit Ups-> Broad Jump 10 Kip Swings-> Lunge Walk 10 Push Ups-> Duck Walk Skill: Deadlift Workout: 15... Read More
Pre-K: April 23, 2015
Skill work: Stink bug in a circle Warm up: Musical movements WOD: Stinkbug push up x 3 Bear crawl x 5yds Bunny hop x 5yds... Read More
Kids: April 23, 2015
Warm up: Switch! Skill work: Rock & roll ups WOD: AMRAP in given amount of time of 1 Forward roll 10 Jumping jacks 5 Pull... Read More