Friday 10-9-15
Fit/ Strong Dead Run 30 Deadlifts (185/115#) Run 800m 20 Deadlifts (185/115#) Run 400m 10 Deadlifts (185/115#) Run 200m Comp 3 RFT 30 Hang Power Cleans (95/65#) 30 Sit Ups 30 Box Jumps (24/20″) EMOM…
Thursday 10-8-15
Fit/ Strong/ Comp AMRAP 30- In teams of 2 9 Bar Muscle-Ups (sub Chest to Bar Pull Ups) 9 Thrusters (135/95#) 9 Handstand Pushups 9 Power Cleans (135/95#) 9 Bar Muscle-Ups 9 Jerks (135/95#) 9…
Wednesday 10-7-15
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Save the Dates Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & yoga. Bring a Friend Week will be Oct…
Tuesday 10-6-15
Fit 5 RFT 10 Bar Over Burpees 10 Power Cleans (95/65#) 30 Air Squats Strong AMRAP 15 10 Sandbag to Shoulder (30/20#) 200m Sandbag Run (30/20#) 200m Single KB Farmer Carry (70/53#) Comp 5 RFT…
Monday 10-5-15
Fit Helen 3 RFT Run 400m 21 KBS (53/35#) 12 Pull Ups Strong 5 RFT 5 Handstand Push Ups 10 Power Cleans (135/95#) 5 Strict Pull Ups Comp 7 RFT 11 Front Squats (135/95#) 10…
Friday 10-2-15
Fit/Strong/Comp EMOM 10- 1 Back Squat (across) Fit AMRAP 10 10 Power Cleans (95/65#) 15 Sit Ups 20 Air Squats Strong AMRAP 10 5 Power Cleans (135/95#) 5 Front Squats Sprint 100m Comp AMRAP 10…