12-30-15 Schedule Reminder

Quick reminder about the schedule for the rest of the week. Wednesday 12-30 5:15am, 6:15am, 7:00am, 8:00am KIDS, 9:00 am, 10:00 am KIDS, 5:15 pm Thursday 12-31 5:15am, 6:15am, 7:00am, 8:00am Friday 1-1-2016 WE WILL BE SETTING UP FOR COLD WAR (10-2), so if you want to get a WOD in we will hold one class at 9 am then start to get things set up for our event. Saturday 1-2-2016 CLOSED – COLD WAR 2016 will be happening, some come watch and Cheer for our crew!!

Accessory Work (2x) 20 Scare Crow (5#, 2.5#) 30 Scap Push up 40 Band Pull-a-parts 50 Wrist Twist (5#, 2.5#) THEN 3x 1 min wall sit 15 sec rest 1 min plank (55/35) 15 sec rest

CONDITIONING 5000m row

Recent Posts

See All

7.27.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric

7.26.21

A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever