Look at Yourself

March 15, 2014

Warmup 500m Run Hip Mobility Good Mornings 20 Air SquatsZ 10 Strict Pullups 10 Strict Ring Dips 30 Double Unders 30 GHD Situps Skill Front Squats (From the ground, find your 5 rep max front squat) WOD 4 Rds 20 Wallballs 10 Clean and jerks (185/135)(155/105)(95/65) 20 Box Jumps (30/24)(24/20)(20/18) *22 Min Cap Paleo Challenge […]

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PARTNER WOD

“FUNDAY” 2,000m Row 100 Thruster passes with partner (Partners stand 5 feel apart from each other) 100 Burpee Pullups (rotate as needed) 100 Box Jump (rotate as needed) 1600m Run … ya that’s a mile people!

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OPENS 2014

March 6, 2014

Mental Strength is far more powerful than physical strength… Warmup 20 Wallballs 30 GHD Situps Pushup Complex 10 Strict …

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CALCIUM FROM WHERE…

Workout out your mind can be more challenging than physically working out. Warmup Samson Stretch Shoulder Pass Thru Pushup …

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Partner WOD

Partner WOD You must complete stage one before moving on to stage two. 500 KB American Swings 500 Jump Rope …

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Hello world!

October 29, 2013

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

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Labor Day

September 1, 2013

Classes will be held at 8 and 9am   Come in and enjoy a doozie of a WOD

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Partner WOD

August 30, 2013

  First 10  Minutes Max Row as  team then As partner groups, complete as many rounds as possible in 10 minutes of: 20 Alternating Box Jumps (24/20″) 20 Partner Push-ups 20 Partner  Wall-Ball Shots 20 Partner Sit-ups

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EGO Depletion

August 29, 2013

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobiltiy Air Squats – 20 KB Swings – 20 Handstand Holds  2 x 20 secs T2B – 15 GHD Back Extension – 15 Strict press 3×1 Work up to 75% of your 1RM 1@ 75% 1@ 85% 1 + @ 95% WOD – 5 RFT 20 Burpees […]

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Why I…

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Pushup Complex GHD Situps – 20 Good mornings Air squats -20 500m Row Skill – Dead Lift 3×1 Work up to 75% of your 1RM 1@ 75% 1@ 85% 1 + @ 95% WOD – 14 Min AMRAP 5 Pull ups 10 Hang Cleans 95/65 (75/55) […]

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