Heather B and Mel are powering through their Kettlebell Swings! __ Happy Birthday Heather B! __ Don’t forget, Heather will be teaching Yoga at 9:15am! __ WOD “Saturday Teamwork” In teams of 3, with only one person working at a time, complete the following for time: 225 Burpee Box Jump Overs 1200 Meter Relay Row 300 Sit-Ups 1200 Meter Relay […]
Aly is doing a great job of keeping a tight Plank position throughout her Med Ball Roll Out’s! __ It’s Benchmark Friday! __ Benchmark WOD “Elizabeth” Compare to 8/9/13 21-15-9 reps of: Squat Clean (135/95 lb) Ring Dips __ Do you want to learn how to kip your Ring Dips? Check out this video for some tips!
The 6am crew working on their Handstand Holds! __ Attention: There will be NO Olympic Lifting classes during the month of January. We will be changing the day and starting up again in February. Thanks for understanding. __ WOD Strength: Deadlift 18.104.22.168.2.2 Conditioning: Three rounds for max reps of: Med Ball Clean 20/14# (Reps) Alternating Kettlebell Snatch 53/35# (Reps) 10 […]
Paul has joined the Muscle-Up club! Let’s keep em coming guys! __ WOD Skill Practice: Take 10 minutes to practice Handstand Holds, Walks, Push-Ups etc! Conditioning: For time: “The Dirty 30″ Compare to 4/1/13 30 Back Extensions 30 Box Jumps, 24 inch box 30 Jumping Pull-Ups 30 Kettlebell Swings, 1 pood Walking Lunge, 30 steps 30 Knees to Elbows 30 […]