September 10 2016

Trophy Saturday …Team Coach won this time…. Way to go Brian Warm-up 31 Heroes (AMRAP – Reps) 30 Minute AMRAP of: Partner 1: 8 dbell Thrusters, MW 2 Rope Climbs,/ Hangs for 20 secs or lying down rope climbs 10 ps step ups on Box Jumps, or 10 box jumps Partner 2: 200 or 400m…

Friday September 9 2016

Warm up 2x   10 shoulder retractions on floor or hanging 5 bottom up push ups 10 walking lunges reaching back with MB 10 ps torso twists with MB releases for chest, lats, forearm and upper trap STRENGTH 15 min to build to todays 1 rep max snatch *Make jumps of 5-10 lbs as you…

September 5 2016

Warm-up 4 Rounds: a) Row 200 m b) 10 Dumbbell or Kettlebell Press light c) 10 Walking Lunges with kettlebells for presses Strength Push Press, working the negative 3-5 secs on the down phase Push Press (5 × 5 ) Metcon Metcon (Time) With Partner: Partner A: Row 750m/500m Partner B: Max KB/DB Thrusters while…

September 3 2016

  Trophy winners from last week with our photo bomber “ANDREW” SPICING UP THE PICTURE!   DECK OF CARDS   2-3 TEAMS   CLUBS air squats DIAMONDS – lunges HEARTS push ups SPADES – kettlebells swings   ACE 400 m run KING 10 burpees QUEEN 100 skips JACK 10 pull up/ rings Trophy winners from…

September 2 2016

Everyone PRed their deadlifts…..Great Job! Strength, pick one and do wod or pick both and run 1 mile. WARM UP 10 air squats holding 10 sec at bottom 10 single leg walking deadlifts holding end range 2-5 sec 5 bottom up push ups 10 downwards dogs, holding arm extensions for 2-5 sec Front Squat 5…

September 1 2016

  Our tweens and teens are slowly coming back from the summer Vacation………Looking forward to seeing all of you guys and gals WEAK SKILL 15 min plus wod OR 30 min, no wod   WOD, Bosu CARDIO AND CORE, 2x run 400 m 1 min plank holds on bosu moving forward and back run 300…