WOD: Mon 09.29.2014 “Nasty Girls”
Specialty Class at 4:30p
"Nasty Girls"
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
WOD: 09.19.2014 “Shoot The Moon”
Happy Birthday Rap!!
Today: No Specialty Class
Saturday Schedule
9a Class. NO 8a or Intro Class
Throwdown - Arrive at 2:30p
Social - 5:30p
"Shoot The Moon"
With a Partner 5 Rounds (each):
20 Wall Balls (20/14)
10 Hang Power Cleans (185/135)
WOD: Thu 09.04.2014 “Started From The Bottom”
Kid's Class Today at 4:30pm
"Started From The Bottom"
3 Rounds:
20 Hang Power Cleans (135/95)
20 Burpees Over Bar
20 Box Jumps (30/24)
WOD: Fri 07.11.2014 “Partner Dumbbell DT”
Announcements:
Survey, Dude's Night and Ladies BBQ... Read More for Details
"Dumbbell DT"
5 Rounds Each of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men's Weight: 50#
Women's Weight: 35#
WOD: Wed 07.02.2014 “Big Bang Baby”
July 4th Holiday Schedule Released along with Other Announcements
"Big Bang Baby"
7 Rounds:
3 Hang Power Cleans (225/155)
4 Elevated Handstand Push Ups
WOD: Wed 05.14.2014 “Blurry”
"Blurry"
100 Double Unders
5 Rounds:
12 Deadlifts
9 Hand Power Cleans
6 Push Jerks
Then 100 Double Unders
Men's Weight: 95#
Women's Weight: 65#
WOD: Tue 01.28.2014 “Smooth Criminal”
Hang Power Clean
3 Reps, Heavy
"Smooth Criminal"
4 Rounds:
AMRAP 1 at Each Exercise
Hang Power Clean (95/65)
Box Jump (24/20)
Burpee