November 17, 2015

As you can see, we are changing and giving our website a new look.  Give us a view days please to get it 100% done.  Let me know what you think.

"JACKIE"

1000 Meter Row

50 Thrusters (45/30)

30 Pull Ups

Strength Wod:  Front Squat  75%  5X4

November 16, 2015

Complete five rounds for time of:

12 Shoulder PUSH Presses (135/95)

800 Meter Row

Strength wod:  Snatch 1 rep max

November 14, 2015

PARTNER WOD: "RICK" (Pick your own partner) 50 Wallballs (20/14) 50 KB Swings (55/35) 50 WB Sit Ups (20/14) 30 Snatches (95/65) 1000 Meter Row 1200 Meter Run ( together)

November 13, 2015

PARTNER FUN FRIDAY Complete 4 rounds for time of: 500 Meter Row 25 Box Jumps (24/20) 25 Burpees 10 Squat Cleans (145/100)