Other News

Sunday, January 22nd, 2017

Rest Day!

Saturday, January 21st, 2017

8am: New Member class – Intro to Back, Front and Overhead Squat

9am: Open gym and FREE class open to public

10am Partner WOD:
160 Double-unders
80 Kettlebell swings, 53/35
120 Double-unders
60 Kettlebell swings
80 Double-unders
40 Kettlebell Swings
40 Double-unders
20 Kettlebell Swings

Only one partner working at a time. Post partner and time to comments.

Friday, January 20th, 2017

Hero’s WOD: “Roy”
Five rounds for time:
15 Deadlifts (225/153)
20 Box jumps (24″/20″)
25 Pull-ups

Thursday, January 19th, 2017

WOD: “Nancy”

Five rounds for time of:
Run 400m
15 Overhead Squats (95/63)

Wednesday, January 18th, 2017

WOD: Five rounds of:

One minute of max Burpees  Rest five minutes between sets.

Post reps for each round and total burpees to comments.

Skill/Strength: 50 GHD Situps, NFT (scaled: 100 Fireballs)

Tuesday, January 17th, 2017

WOD 1: Bench Press, 1-1-1-1-1

WOD 2: “Bring Sally Up, Bring Sally Down”, Back Squats, 135/93

Monday, January 16th, 2017

WOD: “The Open Test”
Complete as many rounds as possible in 20 minutes of:
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145/98)
20 Jerks (145/98)
10 Snatches (145/98)
10 Muscle Ups
Post score to comments.

Compare to Friday, January 2nd, 2015