Tuesday 09.02.14


Today is the start of the 9:30am class that will be offered on Tuesday and Thursdays.


7x2 Squat Snatch (heavy but perfect)
5 rounds
Run 400M
2 Min rest
Accumulate 3min hollow rock

Monday 09.01.14

We have one class today at 9am and open Gym at 10am. Happy Labor Day!

In teams of 4 1-10 ladder of DB Thrusters and KBS
P1 does 1 KBS
P2 does 1 DBT
P3 does 1 KBS
P4 does 1 DBT
Only one person can work at a time and the wt must never be put down
or the team will have to start at rep 1
Then: P1 does 2 KBS
P2 does 2 DBT
P3 does 2 KBS
P4 does 2 DBT continue until team reaches 10 reps.
Then if you were KBS you switch to DBT and
if you were DBT switch to KBS and do the whole thing again.

Saturday 08.30.14


Tomorrow regular class at 9:00am open gym at 10:00-11:00am

In teams of two,
with only one partner working at a time*, complete:
100 Kettlebell Swings (53/35)
400 Meter Run
80 Push-ups
400 Meter Run
60 Box Overs (24/20)
** 400 Meter Run
40 Over-Unders
*** *Teammates will perform the 400 Meter Runs together and must stay within arms reach.
**Any way you get over the box counts. Hurdle it, on then over, step up and over.
*** Partner 1 planks while partner 2 jumps over, crawl under and stand for 1 complete rep.

Friday 08.29.14


Happy Birthday Heather

Pause Front Squats 3x3@70%
(Hold 3sec at bottom)
Heathers 25th B-Day WOD
;Buy in:25 Alt. Pistols (start on L)
25 Hang Sq. Clean (bodyweight)*every time bar is dropped, 5 HSPU
Buy out:25 Alt Pisstols (start on R)