Monthly Archives: October 2014

Ryan

Warm Up: 10m Cap (starts 5  mins after the start of class) 3 rounds not for time: 1 length bear crawl 5 ring dips 5 KB Thrusters - Per Ardua side* For the thrusters, grab one KB, hold it in the rack position, NOT ON TOP OF YOUR SHOULDER. Perform a thruster, after you do 5 on one side, do...
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Drink from the goblet

Warm Up: 4 rounds - Not for time 150m Row 5 sit up get ups 10 pistols 5 Toes to Bar These warm up times are awesome for working on stuff, you will see a LOT more of this style warm up. Spend them trying to improve, a lot of the movements will be RXd movements. Drop a milk crate on...
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Don’t be afraid…

Strength: Deadlift 5-5-5-3-3-3 WOD: For Time 20 Front Squat 135/95 60 Box Jumps 24/20 10 Snatch 135/95 One bar per athlete....
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Open Gyms

Hey everyone, in case you missed it. We have been posting about Open Gyms during the weekdays on Facebook. They are sort of random but will happen most likely about four times a week for a few hours. Typically between 1-4pm during the day, give or take an hour here or there. Please use these...
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