Dynamic Effort Lowers
Main Event: Speedy box squats vs purples and 2 chains 40% x 3 x 5 50% x 2 x 5 60% x 2 x 5... Read More
Thursday, 4 June, 2015
Workout of the Day: MWOD: Bone Saw Calf Smash (2 Min Each, Pg 380) Adductor Barbell Smash (2 Min Each, Pg 340) WOD: As Many... Read More
Teens: 2 June, 2015
Warm Up: Mixed Tabata of: Squats Plank Ups Box Jumps Lunge Walk Skill: Front Squat Push Jerk Workout: 10-9-8-7-6-5-4-3-2-1 Front Squat Shoulder to Overhead Skill:... Read More
Kids: June 3, 2015
Warm up: 4 Station relay Skill work: Seated Good Morning WOD: AMRAP in a given amount of time of 3 Ring rows 5 Box Jumps... Read More