Thursday (2020MAR26) – “Grace for Grace”

Happy Birthday, Sami!   Equipment: Barbell, plates Home Options: This can be done with dumbbells, kb or a backpack or bands (see video for bands) 0:00- 5:00 White board review   Warm up: 5:00 – 12:00 Coach led timing 2rds 10 rows ( 20 bandy rows)  20 sec wall...

Wednesday (2020MAR25) – Quarantine WOD

Equipment: Rings, Barbell, 20/24” box Home Options: Kettlebell, dumbbell, backpack, rice bag, bands, chairs, a staircase White board review: 0:00-5:00   Warm Up: 5:00 – 15:00 10 min EMOM 10 lunge position 1 arm press on tempo of 3-1-3-1 ( 5 per side like a...

Tuesday (2020MAR24) – WOD

Zoom Class Video: https://youtu.be/seIIJ84WbGk Equipment:Skipping rope, Dumbbell, pull up bar or ringsHome Options:some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , bands, soup cans ect.  White board review:...

Monday (2020MAR23)- Zoom WOD

Equipment:Dumbbells, KettlebellHome Options:some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , banded squats, soup cans ect.  0:00 – 5:00 Whiteboard reviewCoach will go over the Plan for the DayWarm up: 5:00-...

Saturday (2020MAR21)- “Loredo”

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan,...