Daily Workout

September 10, 2013

Wednesday September 11, 2013

Today we will honor the heroes of September 11th with a great WOD dedicating one rep to every single victim of that horrible day! __ WOD “NeverForget” For time: Run 2,606 meters (# lost in the World Trade Center) 40 Pull-Ups (# lost on united flight 93) 59 Walking Lunges with 45/25# plate overhead (# lost on American Flight 77) […]
September 9, 2013

Tuesday September 10, 2013

You can tell by the smile on Kandice’s face that she doesn’t mind Rowing! __ Reminder: The new times for the evening WOD’s are 4:00pm, 5:30pm, and 6:30pm. __ Fenix is back, and so is the Olympic lifting class! It will be every Thursday night right after the 6:30pm WOD. Plan on 45-60 minutes of technique, drills, and lot’s of […]
September 8, 2013

Monday September 9, 2013

Ty is keeping his core strong throughout is barbell Roll Outs! __ Happy Birthday Dave S! __ WOD “Open Deja Vu” Complete as many rounds and reps as possible in 7 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20″ box Rest 2 minutes Complete as many rounds and reps as […]
September 6, 2013

Saturday September 7, 2013

WOD “Saturday Teamwork” In teams of two complete the following for time: Run 800 meters with 20/14# Med Ball Then 12 rounds of: 15 Walking Lunges with 20/14# Med Ball 10 Wall Balls 20/14# 5 Med Ball Cleans 20/14# Then run 800 meters with 20/14# Med Ball *You will run the 800 meter runs as a team passing the Med […]