Category Archives: Blog

WOD (13-July-2017)
Push Press (Heavy Double)
10 mins to work up to a Heavy 2
Metcon (Time)
For Time:
50-35-20
Deadlifts (155/105)
Push Ups

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WOD (12-July-2017)
20 min Amrap
200n run
12 Wall Balls (20/14)
10 Hang Power Clean & Push Press (115/85)

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WOD (11-July-2017)
For Time:
100 Double Unders (3:1)
50 Toes to Bar
100 ft OVH Lunge Walk (down and back)(45/35/25)
50 Toes to Bar
100 Double Unders

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WOD (10-July-2017)
Push Press (Heavy Triple)
10 minutes to work up to a Heavy 3
Metcon (Time)
For Time:
40 Thrusters (95/65)
40 Bar Facing Burpees
30 Thrusters (95/65)
30 Bar Facing Burpees
* 15 min Time Cap *

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No Noon Class today, Friday July 7th
Sorry for the inconvenience!
WOD (7-July-2017)
“Whitten”
5RFT

22 KBS
22 Box Jumps
400 M run
22 burpees
22 Wallballs

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“Hero Week”
Monday (3-July-2017) 8:15am only
“The Seven”

7 RFT
7 HSPU
7 Thrusters (135/95)
7 KTE
7 DL (245/175)
7 Burpees
7 KBS (70/53)
7 Pull-ups

Tuesday (4-July-2017) 9:00am only
“July 4, 1776”
7 RFT

4 Power Cleans (155/115)
17 Push-ups

Then immediate after 7 rds. Do 76 Wallballs
And
241 single unders
(Representing the years of Independence)
Wednesday (5-July-2017) 
“Collin”
6RFT

400 M sandbag carry (50/30)
12 PushPress (115/75)
12 Box Jumps
12 SDHP (95/65)

Thursday (6-July-2017)
PICK YOUR OWN […]

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4th of July Weekend – Upcoming Schedule
CLOSED Saturday & Sunday
Monday July 3rd – 8:15am ONLY
Tuesday July 4th – 9:00am ONLY
Wednesday – Normal Schedule
 
 
 
 

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WOD (30-June-2017)
Every min (6mins)
Perform 5 back squats
For Time:
1,200-m run
Then,
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Time cap: 25 minutes

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No noon class today
WOD (29-June-2017)
20 min AMRAP
Run 400 meters
20 Weighted sit-ups (25/10 plates)
20 Push Ups

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WOD (28-June-2017)
10 RFT
200m run
1 Rope Climb (6 strict or 12 kipping pull-ups)

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