Friday, February 12, 2016

Saturday 2.13.16 **NO CLASS- Gym is closed**

No class today.  Gym is closed for training holiday

Suggested WOD

“First Kiss”

AMRAP 20: Teams of 2
21 Wallballs (20/14)
15 Calorie Row
9 Deadlifts (225/155)

*Complete full round before switching partners

Thursday, February 11, 2016

Friday 2.12.16 **No Class- Gym Closed**

No class today!  Gym is closed for training holiday

Suggested WOD

Strength:

Deadlift
1x5@60%,1x5@65%,1x5@70%


Then:

“Born Free”

15-12-9
Thruster (115/80)
Chest to Bar Pull-Ups
-right into-
15-12-9
Burpee Box Jump (24/20)
Squat Clean (115/80)

02-11-16 Noon Class Cancelled!!!

Sorry folks but Noon class is cancelled for today!!

Wednesday, February 10, 2016

Thursday 2.11.16 **1200 & 1730 Class**

** Gym will be closed Friday through Monday due to the training holiday.  Suggested WODs will be posted.**

WOD

“Bawitdaba”

AMRAP 15
1 Rope Climb
4 Strict Handstand Push-ups
8 Kettlebell Swings (70/53)


Tuesday, February 9, 2016

Wednesday 2.10.16 **1730 Class Only**

This week's class schedule:
No 0530 all week
NOON: Tues and Thurs ONLY
1730: Mon-Thurs

*Friday is a training holiday. Friday and Saturday class schedule will be posted later in the week if the gym is open.*

WOD

Strength

Bench Press
1x5@60%,1x5@65%,1x5@70%

Cashout

On the Minute x 15:
Minute 1: 7 Back squats at 70%
Minute 2: 25 Abmat Sit-Ups
Minute 3: 50 Meter Shuttle Sprint

Monday, February 8, 2016

Tuesday 2.9.16 **1200 & 1730 Class"

This week's class schedule:
No 0530 all week
NOON: Tues and Thurs ONLY
1730: Mon-Thurs

*Friday is a training holiday. Friday and Saturday class schedule will be posted later in the week if the gym is open.*

“Partner WOD”

AMRAP 20 in Teams of 2

75 Wallballs (20/14)

60 Box Jumps (24/20)

45 Chest to Bar Pull-Ups

30 Power Cleans (135/95)

15 Muscle Ups

*Split Reps as Needed

Sunday, February 7, 2016

Monday 2.8.16 **1730 only**

This week's class schedule:
No 0530 all week
NOON: Tues and Thurs ONLY
1730: Mon-Thurs

*Friday is a training holiday. Friday and Saturday class schedule will be posted later in the week if the gym is open.*

2.8.16 WOD

Strength
Back Squat
1x5@60%, 1x5@65%, 1x5@70%

then:
 “TABATA “
20 seconds on 10 seconds rest for 8 rounds of each movement
1. Sit-Ups
2. Lunges
3. Push-ups
4. Air Squats
*Complete all 8 rounds (4 minutes) of each movement
before going to the next.