WOD+

WOD

September 11, 2012 | No Comments

Warm Up 3 Rounds 20 Hip Openers 16 Power Lunges 10 Burpees Skill Work Squat Series WOD 12min AMRAP Run 200m 21 T2B 12 Sit Ups Stretch  …

NEW CLASS TIME ADDED!

September 10, 2012 | No Comments

Attention inmates!  Per your request we have added a Monday through Friday 9:00am session.  That is all!…

WOD

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Warm Up 3 Rounds 100ft Power Skips 15 Pushups 15 Squats Skill Work Press Series WOD 8 min AMRAP 3 HSPU 6 Walking Lunges 9 Situps Stretch and Mobility Work…

WOD

September 8, 2012 | No Comments

Warm Up 3 Rounds Burgener Warm Up Skill Work Snatch WOD 21 – 15 -9 Squat Snatch Guys 95lb / Gals 65lb Double Unders Stretch…

WOD

September 4, 2012 | No Comments

Warm Up 3 Rounds Run 200m 50ft Walking Lunges 15 Plate Rows Skill Work Thruster / SDHP WOD 4 Rounds – Each round run as a heat.  Record your best time 50 Squats Row 500m Stretch…

WOD

August 31, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Ring Rows 15 Light KB Swings Skill Work Cleans / Hang Cleans WOD 8 Rounds 5 Hang Cleans Guys 135lb / Gals 95lb 10 Bent Over Rows Guys 135lb / Gals 95lb Stretch…

WOD

August 30, 2012 | No Comments

Warm Up 3 Rounds 10 O/H Squats 10 Pushups Run 100m Backwards Strength Front Squat 5 - 5 - 3 - 3 – 3 WOD 10min AMRAP 10 Wallballs Guys 20lbs / Gals 16lbs 10 Russian KB Swings Guys 55lbs / Gals 35lbs 10 Pullups Stretch…

WOD

August 29, 2012 | No Comments

Warm Up 3 Rounds 20 Jumping Jacks 20 Step Backs 100ft Broad Jumps Skill Work Front Squat WOD Run 1000m 200 Double Unders Row 1000m 50 Burpees Stretch…

WOD

August 28, 2012 | No Comments

Warm Up 3 Rounds 15 Raise the Roof Jacks 15 Pushups 50ft High Kicks Strength Press 5 x 5 x 5 x 5 x 5 WOD 4 Rounds Run 400m 10 Push Presses Guys 135lbs / Gals 95lbs Stretch…

WOD

August 27, 2012 | No Comments

Warm Up 3 Rounds 100ft Power Skips 20 Power Lunges 10 Ring Rows Skill Work Deadlift WOD 5 Rounds Run 200m 5 Deadlifts Guys 225lb / Gals 135lb 10 T2B Stretch…