Posted on

April 20, 2017

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Goblet Squats
10 Push Press (Build)
100m Run

Strength:
Strict Pullups
All Levels: 3 x Max Reps

Partner WOD:
“Holbrook”
20rds
5 Thrusters (115/85)
10 Pullups
100m Row
*Partners alternate rounds

BodyFit: 100

Warm Up:
Heat Your Meat

WOD:
100 Double Unders (3:1)
80 KBS – Russian (53/35)
60 Air Squats
40 Box Jumps
20 Burpees
40 Box Jumps
60 Air Squats
80 KBS
100 Double Unders

Posted on

December 30, 2016

Schedule Update: Tomorrow (December 31st) there will only be a 9am class.  No cap we will accommodate everybody that signs up.

Warm Up:
3rds
25 Double Unders
10 Kips/Kipping Practice
10 Pillar w/ arm reach
10 Ball Slams

Partner WOD:
“Fuel and Fire”
10rds of each couplet
100m Row
20 Double Unders
Immediately Into
5/5 Alternating DB Snatch
10 HRPU
Immediately Into
8 Pullups
8 T2B