Friday, 8 January, 2016
Workout of the Day : MWOD: Double Lacrosse Ball Low Back Smash (3 Minutes) Barbell Triceps Smash (2 Minutes Each) WOD: For Time: 100 Double... Read More
Max Effort Uppers
Main Event: Close grip max 1 80% x asap x 2 Accessories: Bamboo press spoto style x 25 x 4 Db shoulder press x heavy... Read More
Teens: 6 January, 2016
Warm Up: “Holla” Drills: Lunge Steps-> Toes to Bar Burpees-> Squats Push Ups-> Kipping Swings Skill: Pull Ups Workout: Full Tabata each of: Pull... Read More
Pre Teens: 6 January, 2016
Warm Up: “Holla” Drills: Lunge Steps-> Toes to Bar Burpees-> Squats Push Ups-> Kipping Swings Skill: Pull Ups Workout: 7 Min AMRAP: Ascending by 2’s... Read More
Teens: 5 January, 2016
Warm Up: Medicine Ball Warm Up Skill: Squat Clean Workout: Death By: Squat Clean Lateral Hops over Barbell Skill: Rope Climbs
Pre-K: January 7, 2016
Skill work: Assisted Headstand roll out Warm up: Switch sides! WOD: AMRAP in a given amount of time of 1 Forward roll 5 yd Frog... Read More
Kids: January 7, 2016
Warm up: Farmers & Lumberjacks Skill work: Hollow Rocks WOD: AMRAP in a given amount of time of 10 Thrusters 5 Pull ups 1 Forward... Read More