Dynamic Effort Lowers
Main Event: Safety Squat Bar free squats 50%x3x10 60%x3x10 all sets on the minute Accessories: Sumo speedy pulls 60%x3x5, 70%x3x5 box jumps x 10 x... Read More
Thursday, 29 October, 2015
Workout of the Day: MWOD: Barbell Adductor Smash (2 Minutes Each) Low Back Double Lacrosse Ball smash (3 Minutes) WOD: 9-6-3-6-9 Reps for time of:... Read More
Teens: 27 October, 2015
Warm Up: 5 Squats-> Forward Roll 5 Push Ups-> Lunge Steps 5 Sit Ups-> Broad Jumps 5 Tuck Jumps-> Spidey Stretch Skill: Hang Squat Clean... Read More
Teens: 26 October, 2015
Warm Up: Alternating Tabata: Row Jumping Squats Skill: Thruster Workout: 12-9-6-9-12 Thruster Toes to Bar Skill: Partner Competition: Grip Strength (hang on a rope with... Read More
Pre Teens: 26 October, 2015
Warm Up: Alternating Tabata: Row Jumping Squats Skill: Thruster Workout: 12-9-6-9-12 Thruster Toes to Bar Skill: Plank Games/Wars Bar Games/Wars
Teens: 22 October, 2015
Warm Up: 5 Super Slow Squats-> Inch Worm 10 Shoulder Touches-> Backward Lunge Steps 10 Kip Swings-> Broad Jumps 10 Grass Hoppers-> Spidey Stretch Skill:... Read More
Pre Teens: 23 October, 2015
Warm Up: 5 Super Slow Squats-> Inch Worm 10 Shoulder Touches-> Backward Lunge Steps 10 Kip Swings-> Broad Jumps 10 Grass Hoppers-> Spidey Stretch Skill:... Read More
Beer League: Week 2 – TONIGHT!
Stick around (or come back) at 7pm tonight to see Round 2 of Beer League 2015
Kids: October 28, 2015
Warm up: Sharks & Minnows Skill work: Volleying WOD: With a partner, complete as many rounds as possible of 5 Passes over the rope (volley... Read More