Niesha is improving her Oly lifts during Monday’s WOD!
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Happy Birthday Lacie!

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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 is going to get better. It’s not.”

~Dr. Seuss

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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
January 28, 2017
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Sunday January 29, 2017

CRASH! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Sunday Funday” 4 Rounds Not For Time: 15 Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Good Mornings (45/35) “Think of all the beauty still left around you and be happy.” ~Anne Frank