November 20, 2015

Featured picture "March 2010"

Complete this for time:

30 Deadlifts (135/95)

30 Hang Cleans (135/95)

1500 Meter Row

Strength wod:  Bench Press 90%  7X1

November 19, 2015

Complete this 12 Minute AMRAP

20 Calorie Row

12 SL Situps

2 Rope Climbs - 15'

November 18, 2015

Complete for time:

1500 Meter Row

30 Back Squats (95/65)

30 Front Squats (95/65)

Strength Wod:  Clean & Jerk 80%  5X3

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