November 30, 2015

Featured picture:  Tonya December 2011

 

Complete this 20 minute AMRAP:

400 Meter Run or 500 Meter Row

10 Front Squats (185/125)

20 Wall Ball Sit Ups (20/14)

Strength Wod:  SP/SPP  1 rep max

November 28, 2015

Featured Picture: September 2009 Barry Pearson

 

PARTNER WOD:  LEBO

1000 Meter Row buy in

complete 5 rounds of:

20 Hanging  Hip Touches

20 Shoulders to Overheads (95/65)

20 Deadlifts (95/65)

20 Handstand Push Ups

20 Lunges

100 BURPEES buy out

November 27, 2015

Featured picture: Maria March 2010

Today's class schedule:  8:45am, 12:10pm (noon) and 4pm

Today's PARTNER wod:  You pick your partner

Complete five rounds for time of:

1000 Meter Row

50 Straight leg sit ups

50 KB Swings (55/35)

25 Pull Ups

 

November 26, 2015

Featured picture:  Miguel March 2010

HAPPY THANKSGIVING

We are closed today!

We OPEN Friday at 7am.  Class at 8:45am, 12:10pm (noon) and 4pm.

OPEN GYM in between classes & till 8pm.

November 25, 2015

Mike Donaker (featured picture) March 2010

 

PARTNER WOD:

Complete 5 Rounds for time:

250 Meter Row

1 Rope Climb

25 Wall Ball Sit Ups (20/14)

50 Mountain Climbers (o & b = 2)

250 Meter Row

25 Hand release Push Ups

25  KB Swings (55/35)

1 Rope Climb