12.31.2015

ONLY MORNING HOURS TOMORROW! New Year’s Eve 2016 WOD 3 Rounds 20 Double Unders 16 Snatches 115/75 20 Double Unders 16 Bar Hopping burpees Coach Dan Challenge – Unbroken on the double unders. If you don’t go unbroken complete 20 Situps and start that set over.

12.30.2015

SWOD: DL %@40%, 5@50%, 5@60% WOD: Fight Gone Bad Style 3 rounds, accumulated reps score. 1-minute of Wall Balls 1-minute of Sumo-Deadlift-High Pulls(70/53) 1-minute of Box Jumps (24/20) 1-minute of Double KB Push-Press (44/35) 1-minute Cal Row 1-minute Rest

12.29.2015

* This week’s Schedule: New Year’s Eve (Thursday) only morning classes 5:30, 6:30, 7:30, 8:30, 9:30 New Year’s Day (Friday) 9 and 10 AM * SWOD Front Squat and press %@40%, 5@50%, 5@60% WOD OPEN 15.5 27-21-15-9 Calorie Row Thrusters 95/65 SPARTAN WOD 50 Burpees 40 KB Swings 30 Ring Dips 20 Wall Balls 10 Read more about 12.29.2015[…]

12.28.2015

SWOD Deload Week Back Squat 5@40%, 5@50%, 5@60% WOD 2 rounds 21 deficit pushups using 25 lb plates 15 Chest to Bar Pullups 9 squats cleans 205/135 15 ring rows 21 Double KB clean and jerk 53/35

12.23.2015

*This week’s schedule is as follows: Monday-Wednesday Regular Schedule Thursday (Christmas Eve) Regular Morning hours. No Noon or evening classes. Friday (Christmas) No Classes Saturday Regular Schedule 8 and 9 AM* SWOD 5-3-1 for both Strict Press and for Front Squats today. 5 @ 75% 3 @ 85% 1+ @ 95% WOD 5 Minute AMRAP Read more about 12.23.2015[…]

12.22.2015

*This week’s schedule is as follows: Monday-Wednesday Regular Schedule Thursday (Christmas Eve) Regular Morning hours. No Noon or evening classes. Friday (Christmas) No Classes Saturday Regular Schedule 8 and 9 AM* SWOD DEADLIFT 5@75% 3@85% 1+@95% WOD 500 Meter Row 50 Wall Balls 20/14 Rest 2 Minutes Then 4 Rounds 10 Sumo Deadlift High Pulls 95/65 Read more about 12.22.2015[…]