Year: 2013

Tuesday, December 31, 2013

MOD Shoulder Press 4 x 5 @ 70% WOD (compare to 12/7/12) For Time: 5 Rope Climbs 5 Power Clean & Jerks 115/75 4 Rope Climbs 4 Power Clean & Jerks 135/95 3 Rope Climbs 3 Power Clean & Jerks 155/115 2 Rope Climbs 2 Power Clean & Jerks 175/135 1 Rope Climb 1 Power […]

Monday, December 30, 2013

MOD Back Squat 4 x 5 @ 80%, rest 2 min between sets WOD Amrap 10 Min 5 Thrusters 100/65 5 KB Snatch to Lunge Right 44/25 25 DU’s 5 KB Snatch to Lunge Left RX+ 135/95, 53/35 UH oh! We’re noticing a fall back into the bad habit of not registering for class before […]

Sunday, December 29, 2013

WOD AMRAP 20 1 Pull Up 1 Push Up 1 Air Squat 1 Abmat Sit up up the ladder every round, 2 pu, 2pu, 2 squats, 2 sits ups, 3, 3, 3, 3, etc… *100M run every 2 minutes. drop what you’re doing every 2 mins and pick up after the 100m You’ll notice changes […]

Saturday, December 28, 2013

“Three Kings” Teams of 3 3 rounds of: 50 Power Cleans 135/95 1500m Row (must switch every 250m) One partner works at a time, switching however you’d like. Partner B performs a Plank Hold Partner C holds bottom of a squat. You’ll notice changes to the 2014 schedule. We are rolling out a new plan […]

Friday, December 27, 2013

Weak for a Week? The period between Christmas and New Year’s can destroy your fitness. Proceed with caution. The week between Christmas and New Year’s is the Death Valley of fitness. I’d wager more pounds are gained and more fitness lost in this period than during any other eight-day stretch of the year that isn’t […]

Thursday, December 26, 2013

Check the schedule for Christmas and New Year’s week class times! Class at 9am, Noon & 6pm today! MOD Back Squat 5 x 40%, 5 x 50%, 5 x 60% WOD 10 Minute “Diane” Up Ladder (225/155) 1DL/1 HSPU 2DL/2 HSPU 3DL/3 HSPU …and so on for either 45 Reps of each or 10 Minutes. […]

Wednesday, December 25, 2013

Merry Christmas! We are here for 1 class at 9 am today! Join us for the 12 days of Christmas WOD! Check your log books for Dec 19, 2012 and July 31, 2012 to see what your last scores were! If you haven’t had the pleasure of 12 Days of Christmas, join us! You’re in […]

Tuesday, December 24, 2013

We are open today! Check the schedule for holiday class times. MOD 15 MInutes to Heavy Clean or Power Clean WOD Tabata KBS 53/35 DU’s Push Press 95/65 Burpees *1 minute rest between movements *score is lowest reps per set per movement