Wednesday

Attention: There will not be any morning classes on Thursday the 10th of March. (this week) Sorry for the inconvenience. Afternoon classes will resume as normal.


WOD
For time complete the following....

run 800m
10 muscle ups
15 power cleans 155/105lb
run 800m
20 kettlebell swings 70/55
30 box jumps 30/24"
run 800m

Tuesday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.



TODAY IS THE LAST DAY TO BUY RAFFLE TICKETS!!!!!!!

MAX EFFORT
Shoulder press 5,5,5+


WOD
21-18-15-12-9-6 rep rounds for time of
Sumo deadlift high pull 75/55
Push press 75/55

Post loads and times to comments....

Monday

MAX EFFORT
Back Squat 5,5,5+


WOD
For time
run 400m
50 pull ups
run 400m
50 push ups
run 400m
50 sit ups
run 400m
50 squats

SATURDAY

There will be a 10:30am TEAM WOD

There will be a 10:30am TEAM WOD


There will be a 10:30am TEAM WOD

There will be a 10:30am TEAM WOD

Friday

THIS SATURDAY TEAM WOD WILL BE AT 10:30am
THIS SATURDAY TEAM WOD WILL BE AT 10:30am

MAX EFFORT/SKILL DEVELOPMENT
Snatch/power snatch 1 rep max.



WOD
5 rounds for time:
400m run
15 hang power snatches 95/65

Post loads and times to comments...

Thursday

MAX EFFORT
Clean and Jerk 1rep max


WOD
With a continuously running clock do 1 power clean and jerk the first minute, 2 the second minute, 3 the third minute until you cannot complete the total amount of C&J's in that minute.
Weights:
Men 135lb
women 95lb.

Wednesday

MAX EFFORT
Deadlift 1 rep max


WOD
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups