Thursday, May 21, 2015

Friday, 22 May 2015

Open gym tomorrow 0900-1100


Suggested wod:


Mind Eraser

AMRAP 20:

7 Power Clean (135, 95#)

7 Burpees

200m Run

 


Wednesday, May 20, 2015

Thursday, 21 May 2015

No formal classes tomorrow.

Feel free to use the facility to complete the scheduled workout.
"Onesies"

1. 1RM Weighted Pull-up

2. Max rep Strict Handstand Push-up

3. Max Double Under in 2 mins

4. 500m Row


Tuesday, May 19, 2015

Wednesday, 20 May 2015

No noon or 1730 class!


Weightlifting Wednesday

Back Squat

5x5

Ca$hout

Squat Mobility - Accumulate 5 minutes in an Air Squat

Monday, May 18, 2015

Tuesday 19 May 2015

0530 class only!


Fortitude

EMOM 30:

Odd: Burpees

Even: Row for Calories

Monday, 18 May 2015

0530 class only

"Nancy"

5 rounds of:

400m Run

15 Overhead Squats (95, 65#)

Friday, May 15, 2015

Saturday 16 May 2015

Saturday 16 May 2015
 1000 Class
 
WOD
 
Finny 
 
Teams of 3:
100 Pull-ups
 100 Burpees
100 Box Jumps (24, 20")
100 Kettlebell Swings (70, 53#)
100 Box Jumps (24, 20")
100 Burpees
100 Pull-ups
One athlete works at a time.
 
 
NOTE: There will be NO 1200 or 1730 class all next week due to coach availability!!


Thursday, May 14, 2015

Friday 15 May 2015

Friday 15 May 2015
NOTE: The gym will be open from 0900-1300, so there will only be 1200 class!! 
WOD
Mighty Mouse
1000m Row
15 Clean and Jerks (135, 95#)
100 Air Squats