Wednesday (2017FEB1)

-How many of you feel like this?   Strength: Banded Hip Bridges 10 sets  x 5 Reps On The Minute then 2 x ME per Leg (yes that means Single Leg Banded Hip Bridges)   WOD: 8min AMRAP 20 Double Unders 10 Power Snatch 95/65#   Weightlifting: Push Press + BN Jerk + Split...

Tuesday (2017JAN31)

-No one likes them…… do them anyway   Gymnastics: Tabata Thoracic Bridges 4mins (8 rounds)   WOD: 15min AFAP 1 HSPU 2 Pullups 3 Box Jumps 30/24″ 2 HSPU 4 Pullups 6 Box Jumps 30/24″ 3 HSPU 6 Pullups 9 Box Jumps 30/24″ 4 HSPU 8 Pullups 12...

Monday (2017JAN30)

-Who’s Ready For Fran Lung!!!!   Strength: Back Squat 3 x 8 @ 70%   WOD: 5 Rounds 5 Front Squats From A Rack 155/105# 10 Burpees   Weightlifting: New 11 Week Cycle! This new cycles emphasis is on positioning and strength.  It’s an adaptation from a classic...

Saturday (2017JAN28)

WOD: Teams of 4: (MMFF) 40FT Axle Lunge (M1-135#) 80x Wallballs (M1/M2-20#) 40x TTB (M1/M2) 40x Axle STO (M1/M2-135#) 40FT Axle Lunge (M2-135#) (Swap Weight for Females) 40FT Axle Lunge (F1-95#) 80x Wallballs (F1/F2-14#) 40x TTB (F1/F2) 40x Axle STO (F1/F2-95#) 40FT...

Friday (2017JAN27)

-Full Snatches Please!   Weightlifting: Snatch + Hang Snatch 7x(1+1)   WOD: 250M Row 10x TTB 12x Full Snatches (75/55#) 250M Row 10x TTB 9x Full Snatches (95/65#) 250M Row 10x TTB 6x Snatches (115/75#) 250M Row 10x TTB 3x Full Snatches (135/95#) 20 Minute Time Cap.  ...