31
07
2015

08/01/2015:Saturday

Have your friends been wondering where you have been and what you are doing? Bring them by for class today! Saturday classes are a great day to have your buddies try us out! S & C at 8 AM Warm Up: Practice Double Unders for 3 mins then: -3 sets- 15 Russian KBS 12 Push Ups 10 Jumping Split Squats...

30
07
2015

07/31/2015: Friday

Warm Up: Coaches choice WOD: 4 Rounds For Time: 15 Hang Power Clean 95/65 10 S2OH 30 Double Unders Strength/Skill: Jerk 5.4.3.2.1.1.1 build to a 1RM in 15m.

29
07
2015

07/30/2015: Thursday

Warm up: Coaches Choice WOD: 21-15-9 For Time Overhead Squat M95/W65 TTB or T2R Strength/Skill: Power Snatch 7x 1 Building every 2 minutes to a daily Max Record Heaviest Single S & C Warm Up: 400m Jog Split Jerk Drills A. E2MOM: Clean – 2×2 @80%, 3×1 @80% B. Split Jerk 3×1 @...

28
07
2015

07/29/2015: Wednesday

Warm Up: Coaches Choice WOD: Run 800 Meters + 3 Rounds 12 Burpee Box Jumps 30/24” 21 SDLHP 75/55 + Run 800 Meters Strength/Skill: 5×10 Weighted Box Step Ups With barbell- moderate load (75/55) Every 2:30

27
07
2015

07/28/2015: Tuesday

Warm Up: Coaches Choice WOD: “Mary”- 20m AMRAP: 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups Record rounds and Reps Strength/Skill: Gymnastic Kip Swing Work basic kip without adding pull