The week ahead.. November 14th
First off, a HUGE thank you to everyone for helping out with the 'AMSAP' on Friday whether you were there in person to assemble or [...]
11/14/2016
Strength Press 5 x 3 Workout EMOM x 12 5 KB Floor press (53/35) 10 Sit ups 15 Squats
11/13/2016
"Lumberjack 20" 20 Deadlifts (275/185) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Pullups [...]
11/12/2016
Strength Back squats 5 x 3 Workout 10 RFT 4 Power cleans (155/105) 8 Jumping lunges (1=1)
11/11/2016
"Wood" 5 Rounds of: 400m run 10 Burpee box jumps (24/20) 10 Sumo-deadlift high-pull (95/65) 10 Thrusters (95/65) Rest 1 minute **Reminder of the class [...]
11/10/2016
Happy birthday United States Marine Corps! Strength Front squats 3 x 3 (Tempo work) Workout 3 RFT 11 Strict pull ups 10 4-count flutter kicks [...]
11/9/2016
Strength Push jerk 3-3-3-3-3 Workout Open WOD 11.2 15 min AMRAP 9 Deadlifts (155/100) 12 Push ups 15 Box jumps (24/20)
11/8/2016
Strength Deadlift 5 x 5 Workout VOTE! 4 RFT 5 Toes to bar (unbroken) 15 Wall balls (unbroken) OR 4 RFT 5 Toes to bar [...]
The week ahead.. November 7th
Hey gang.. Can you believe it's already November?!? That means only 48 shopping days until Christmas (link)! For this week, a couple reminders regarding the [...]
11/7/2016
Workout Skill day EMOM x 8 1. Dips 2. Pistols 3. Turkish Get ups *Choose your scale. Choose your weight. Choose your reps.