Thursday, 9 October, 2014
Workout of the Day: MWOD: Hip External Rotation with Flexion Opt 1 (2 Min Each, Pg 307) Shoulder Rotator Smash and Floss (2 Min Each,... Read More
Wednesday, 8 October, 2014
Workout of the Day: Group Warm Up: Row 250 10 Super Slow Squats 15 Kettle Bell Swings (eye level) 10 Box Jumps 15 Double Unders... Read More
Tuesday, 7 October, 2014
Workout of the Day: WOD: “Murph” Complete the following for time: Run1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 mile You... Read More
Monday, 5 October, 2014
Workout of the Day: WOD: 150 Kettle Bell Swings Extras: Muscle Up Skill Work 20 Super Man Hollows 20 Super Man Sit Ups 20 Transition... Read More
Saturday, 4 October, 2014
Workout of the Day: WOD: As Many Rounds as Possible in 15 Minutes of: 200 M Overhead Carry (65/ 55) 15 Thrusters 10 Pull Ups
Friday, 3 October, 2014
Workout of the Day: Group Warm Up: 30 Yard Lengths Each: Fanny Whackers High Knee Running Low Hurdle High Hurdle Carioca (down and back) Side... Read More
Thursday, 2 October, 2013
Workout of the Day: Mobility Day: Shoulder Capsule Mob (2 Min Each, Pg 252) Banded Overhead Distraction (2 Min Each, pg 257/8) Barbell Trap Smash... Read More
Wednesday, 1 October, 2014
Workout of the Day MWOD: Triceps Smash (2 Min Each, Pg 276) Overhead Tissue Smash, Opt 3 (2 Min Each, Pg 257) WOD: Shoulder Press:... Read More
Tuesday, 30 September, 2014
Workout of the Day: MWOD: Posterior Chain Smash and Floss (2 Min per side, Pg 348) Bilateral Internal Rotation Mob (2 Min, Pg 267) Bilateral... Read More
Monday, 29 September, 2014
Workout of the Day: Group Warm Up: 2 x through My warm-up: 12 Sit Ups 9 Push ups 6 Snatch balance (w/ barbell) 3 Rope... Read More