Friday, 19 February, 2016
Workout of the Day: WOD: Complete the Following for time: 10-8-6-4-2 Pistols 20-16-12-8-4 Plyo Push Ups (Set two 45 # plates just outside of shoulder... Read More
Max Effort Uppers
Main Event: Comp grip bench 5×5 Accessories: Kbell shoulder press- heavy x 5 w 15 sec hold at top, 5 sets Lat pull down- find... Read More
Kids: February 18, 2016
Warm up: Four Station Relay Skill work: Dodgeball squeeze Front squats: With thumbs on shoulders and elbows pointed forwards, hold a dodgeball between elbows throughout the... Read More