Weightlifting Cancelled for Tuesday March 31st!
Due to an unforeseen plumbing emergency at Casa Brown, the weightlifting class for today is cancelled. Thank you for your patience and sorry for the... Read More
Tuesday, 31 March, 2015
Workout of the Day: MWOD: Barbell Shoulder Smash (2 Min each, Pg 266) Global Gut Smash (3 Min, Pg 296) Banded Hip Single Leg Squat... Read More
Monday, 30 March, 2015
Workout of the Day: Group Warm Up: Row 250 M 10 Super Slow Squats 10 Push Ups 10 Snatch Balance (barbell) 10 Box Jumps 10... Read More
Saturday, 28 March, 2015
Workout of the Day: WOD: Complete the Following for time: 50 Front Squats (45/35) 50 Double Unders 50 Calories Rowing 50 Double Unders 50 Front... Read More
Friday, 27 March, 2015
Workout of the Day: MWOD: Posterior Chain Floss (2 Min Each, Pg 351) Sink Mobilization (3 Minutes, Pg 271) WOD: Complete 7 Rounds for time... Read More
Thursday, 26 March, 2015
Workout of the Day: Group Warm Up: Line Up at one end of gym: 40′ High Knee Jog 40′ Fanny Whackers 40′ Carioca Left 40′... Read More
Wednesday, 25 March, 2015
Workout of the Day: MWOD: Low Back Smash Double Lacrosse Ball (3 Minute, Pg 290) Quad Smash (2 Minutes each, Pg 324) WOD: Complete for... Read More
Tuesday, 24 March, 2015
Workout of the Day: WOD: Complete the following for time: 12-9-6-3 Reps of: Clean and Jerk (135/ 95) Box Jump Overs Extras: Accumulate 5 minutes... Read More
Monday, 23 March, 2015
Workout of the Day: Group Warm Up: Jog 400 M 10 Sit Ups 10 PVC Over Head Squats 10 Bandy Good Mornings 10 Box Jumps... Read More
Saturday, 21 March, 2015
Workout of the Day WOD: 5 Rounds for time of: 14 Pistols 7 Split Jerks (135/ 95)