3.12.18 A Few Announcements

This week we will be looking over the results from the wods and lifts we tested. We would like to also ask for your food logs for the ones who did log their food! We have gotten a few over the course of our challenge but to determine a winner we’d like to see them. Also a reminder our kids class is in full swing! 330pm and 415pm. If these class times aren’t working for you and you’d like to get your child in it let the coaches know so we can determine a better class time.

One last reminder! We have been transferring our waiver to an online efile which can be found here. Please click on the link and sign a new waiver, thank you!

A. Conditioning

For time


KB Swings 70/53


Sit ups


Coaches challenge GHD sit ups

B. Strength

Back Squat

15 minutes

Build up to a Heavy set of 12 reps

C. Accessory

5 rounds

45 seconds hang (arm extended)

– Rest 1 minute-

Recent Posts

See All


A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups


A. Strength EMOM x 10 sets 2 Deadlifts (Building with each set) B. Conditioning 4 rounds for time 12 Deadlifts (225/155)(135/95) 12 Toes-to-Bar (V Ups) 10 MINUTE CAP


A. Strength E2MOM X 5 sets 1 Hang Power Snatch + 1 Hang Squat Snatch B. Conditioning For time: 2 Rounds of 400m run 10 Hang Power Snatches (95/65)(75/55) -Rest 1:30- 2 Rounds of 400m run 10 Power Snat