Saturday 5/30/15

WOD In teams of 2 complete the following: 15 Minute AMRAP 6 snatches @115/75,200 meter sandbag carry. Only 1 athlete is allowed to work at a time.   

Friday 5/29/15

WOD 3 Rounds for time: 5 Muscle-ups, 10 Squat Cleans 135/95, 20 Box Jumps 24/20. CFL Test #2

Thursday 5/28/15

WOD For time: 50 Calories Row, 50 GHD-situps, 50 Kettle bell swings 70/53, 50 Toes to bar, 50 DB Lung Steps 55/35, 50 Double Unders.    

Monday 5/25/15

WOD “Murph” 1 Mile run, 100 Pull-ups, 200 Push-ups, 300 Air squats, 1 Mile run, With a 20 lb vest. Attention: First, with Memorial day tomorrow, this is where we remember the men and women in the US armed forces who gave their lives for our country.   We will only be holding classes at … Read more

Saturday 5/23/15

WOD In teams of 2 or 3 complete the fallowing: Randy 75 Snatches 75/55, Tommy V 21 Thrusters 115/75, 12 Rope climbs, 15 Thrusters 115/73, 9 Rope climbs, 9 Thrusters 115/75, 6 Rope climbs. ,

Friday 5/22/15

WOD 4 Rounds for time: 21 Wall balls 20/14, 18 Pull-ups, 15 Kettlebell swings 53/35, 12 Handstand push-ups. CFL Test 6.

Thursday 5/21/15

WOD For time: 400 Meter Run, 100 Double-Unders, 400 Meter Run, 75 Double-Unders, 400 Meter Run, 50 Double-Unders, 400 Meter Run, 25 Double-Unders. Every time you break on the Double-Unders = 18 Sit-ups.