May 1, 2015

Saturday May 2, 2015

Joe is working hard to stay on his Kettlebell Swings during Monday’s WOD! __ Reminder: Shayan will be running Open Gym this Sunday from 9:30-11:30am! __ WOD In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Only one partner may occupy each station; […]
April 30, 2015

Friday May 1, 2015

Congratulations Josh and Ashley on your new little baby girl! Charly Marie Black weighed in at 7 pounds 15 ounces and 21 inches tall, the whole family is doing great! __ It’s Benchmark Friday! __ BENCHMARK WOD “Helen” Compare to 12/12/14 Three rounds for time: Run 400 meters 21 Kettlebell Swings 1.5/1 pood 12 Pull-Ups “The most practical, beautiful, workable […]
April 29, 2015

Thursday April 30, 2015

Amy is keeping a great pace throughout the runs during Monday’s WOD! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: 10 rounds for time of: 30 seconds of Burpees 🙂 Rest 30 seconds 30 seconds of 45/30-lb. Dumbbell Thrusters Rest 30 seconds Option 2: Make up a WOD that […]
April 28, 2015

Wednesday April 29, 2015

Jake and Dainja during the final event at Fitcon! __ WOD Clean Complex A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks Rest 5 minutes B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks Rest 5 minutes C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk “Set your goals high, and don’t […]