Coaches ChoiceRead More

Wod: Start with a 400m Run then…. 7 Rounds of… 7 c2b Pull-ups 7 Ring Push-ups ( feet above rings) athletes may use a medball 7 Lateral Hurdles Then… Finish with a 400m Run *If class time permits, after the wod have the athlete work on a skill improvement of their choice.Read More

Wod: ” Death by Thruster” 95/65 Finisher: 100 abmat sit-ups for time 1/16/2013 ResultsRead More

Lift: Front Squat 3-3-3-3-3 Wod: 20min AMRAP 1 Lap around bldg w/ MB 20/14 10 Wallballs 20/14 10’/9′ 10 Push-ups feet on MB 10 MB abmat sit-upsRead More

4 RFT 7 HSPU 6 OHS 135/95 5 DL 315/215 1/14/2013 resultsRead More

Lift: Hang Squat Clean 1-1-1-1-1 Wod: 21-15-9 Box Jumps 30/24 Kb Clean n Jerks 53/35 Row for caloriesRead More

Open Gym 12p – 1pRead More

Coaches choiceRead More

Lift: 15min of Turkish GetUp improvement. Concentrating on good form Wod: For Time 50 Airsquats 10 Pushpress 95/65 40 Airsquats 15 Pushpress 30 Airsquats 20 Pushpress 20 Airsquats 25 Pushpress 10 Airsquats 30 PushpressRead More

WOD 5RFT 400 m run 8 ring push ups 6 pistols 3 bar muscle upsRead More