Monday, September 15, 2014

Tuesday 16 September

Class times: 0530, 0900 and noon
1730 will resume next week

Reminder: outdoor classes this week due to Phantom Warrior Week

Warm up:
400 m run
10 air squats
10 sit ups 
10 burpees 
10 lunges 

WOD:

Deck of cards
Spades = sit ups
clubs = push ups
hearts = lunges 
diamonds = squats

The number on the card determines the number of the movement and suit determines the movement.
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = 5 reps of each movement

Sunday, September 14, 2014

Monday 15 September 2014

Class times: 0530, 0900 and noon

No 1730 this week

All classes are outdoors due to Phantom Warrior Week 

WOD

3 Rounds

30 Air squats
15 Burpee Pull-ups

Friday, September 12, 2014

No Saturday Class

No Class on Saturday due to Phantom Warrior Week events.

Thursday, September 11, 2014

No Friday Class

No Class on Friday due to Phantom Warrior Week events.

Wednesday, September 10, 2014

Thursday, 11 September 2014


0530, 1200 and 1730 Class only.

Warm Up:
500m row
30 jumping jacks
20 air squats
10 burpees
20 push ups
30 jumping jacks

WOD:

For time:
15 Toes to Bar
30 Situps
50 Front Squats 135/95
30 Situps
15 Toes to Bar

Tuesday, September 9, 2014

Wednesday, 10 September 2014


All Classes on Wednesday.

Warm Up:
500m row

3 rounds:
10 pushups
10 situps
10 air squats
10 alternating lunges

WOD:

"Jack"

AMRAP 20 minutes:

10 Push Press 115/80
10 Kettlebell swings 53/35
10 Box Jumps 24/20

Monday, September 8, 2014

Tuesday, 9 September 2014

All Classes on Tuesday.

Warm Up:
500m row
PVC Burgener Warm Up
15 PVC Pass Throughs
15 PVC Overhead Squats

WOD:

20 minutes to find a 1 RM High Hang Pause Snatch

then:

20 Wall walks for quality