Sometimes the coach needs coaching too!
__

WOD

Today we will be running the WOD’s open gym style! You will have two options:

Option 1:
“All The Way Up”
20-18-16-12-10*
Dumbbell Snatch (70/55#)
*After each round:
50 Double-unders
100′ Walking Lunge

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.”

~Theodore Roosevelt

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February 1, 2017
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Thursday February 2, 2017

Sometimes the coach needs coaching too! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: “All The Way Up” 20-18-16-12-10* Dumbbell Snatch (70/55#) *After each round: 50 Double-unders 100′ Walking Lunge Option 2: Make up a WOD that you missed, or a WOD that you have really been wanting to […]
January 31, 2017
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Wednesday February 1, 2017

Niesha is improving her Oly lifts during Monday’s WOD! __ Happy Birthday Lacie! __ WOD “Onesies” Athlete’s Choice: A. Squat 1RM: Front Squat Overhead Squat B. Gymnastics Test: Max Strict Pull-ups Max Weighted Pull-up Max Muscle-ups Max Strict Handstand Push-ups C. Conditioning: 1:00 Max Calorie Bike For time: 500m Row “Unless someone like you cares a whole awful lot, nothing […]
January 30, 2017
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Tuesday January 31, 2017

Becky (our masters fitness model) just doing her thing! __ WOD “Dead End” AMRAP 3: 21 Deadlifts (155/105) 21 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/135) 18 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155) 15 Over-the-Erg Burpees Max Calorie Row in time remaining Rest […]
January 29, 2017
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Monday January 30, 2017

Ellen Crushing Handstand Push-Ups back in December! __ WOD Strength: Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 Conditioning: 21-15-9: Wallballs (20/14#) Pull-ups Thrusters (95/65#) Box Jumps (24/20#) Kettlebell Swings (53/35#) “Courage is the ladder on which all the other virtues mount.” ~Clare Boothe Luce