Friday September 27, 2013

Today is the last day to Pay as you WOD $5.00 New member applications must be processed by end of day Monday 9/30 for October Classes.  Download an application form or grab one at the box. Saturday 9/28 is Foundation class only.  8:30-12:30am RSVP with email for attendance if you have not already done so.…

Thursday 9/26, 2013

Fire Station jog 3 x CF Warm up WOD “Cindy” with twist  20min AMrepP 5 pull ups 10 push ups 15 squats 20 abmats su score total reps (1 round equals 50) Post WOD Strength OH Squats 5 X 8 60% work form

Tuesday September 24, 2013

Warm Up Fire Station Run, then 2 x <10 Squats,  5 Walk Outs R/L open hips, 3 Inch worm, band flossing hips> Strength focus Back Squat 5 X 5  75% and strict press 5 X 5 limited on what you can clean WOD 6 min Couplet 1! Increasing to highest number in 6min (1×1, 2×2, 3×3, 4×4…

WOD

Monday September 23                                                                                                   “HOTSHOTS” 6 rounds for time 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 400 m run                                                                                          

Monday 10/7/13

Warm Up Firehouse Jog 3xCF Warm up Skill Empty Bar/PVC Hang Squat cleans…shrug, jump shrug, rack WOD 3 Rounds for time… 10 Hang Squat Cleans  135/95 250 m run 25 weigthed abmat SU 25lb plate 250 m run 10 American KB 1.5/1.0

Benchmark WOD Friday 1/3/14

Warm Up 500m Row 3x<10PT, GM, RH, OHS> 5min Shoulder Prep bands Skill Progression OH Squat take 8 min empty bar to WOD wgt OHS 5 reps add weight…. WOD “Nancy”  5rft 15 OHS 95/65 400m run