12-31-12

12-31-12 We will not have a 7:15 class today and are closed for New Year’s Day, open again with regular hours on Wednesday! SWOD: 15 minutes -Hang position clean- work up to a 3 rep max WOD: 3 rounds for time -RX- 50 squats 7 toes to bar/ rings 7ring dips 10...

12-28-12

No classes this am! SWOD: Deadlift 5-5-5 Push Press 5-5-5 WOD: Push press 5 @95/65 5 burpees 5 strict pull ups 25 push ups 5 rounds for time

12-27-12

am classes are cancelled noon and pm classes only SWOD Clean 5-5-5 WOD “Kerena” 5 minute cap: 50 sit-up buy in and max wallballs with remainder of time. “Helena” 3 rounds for Sempre piu giocatori passano le loro giornate sfidando la fortuna con...

12-22-12

Partner WOD: 1) 1000m row while partner holds rack position with 135lbs/95lbs 2) 50 burpees while partner holds bar overhead (95/65) 3) 50 thrusters (95/65) while partner holds the bottoms position of ring dip different stations and partners will switch roles when...

12-21-12

END OF THE WORLD WOD/ 12 Days of Cross-Mas 1 Muscle up (or 3 pull ups and 3 ring dips) 2 HSPU (or Modified) 3 SDHP 95/65 4 Push Jerks 95/65 5 Deadlifts 95/65 6 WB 20/14 7 TTB 8 KB Swings 9 Box Jumps 30″/24″ 10 Burpees 11 Pull ups 12 Walking Lunges...