Beach 5k Meet at Atlantic Ave. & A1A. 930am Coach Whitney will be there.

Lynne Bodyweight bench press (e.g., same amount on bar as you weigh) Pull-ups 5 rounds for max reps. There is NO time component to this [...]

A) Goat Training: Take 15 Minutes and Work on a Weakness i.e. Movements that require Technique Examples include: Pistol Squats, Cleans, Double Unders, Muscle Ups, [...]

Technique Practice of the OHS 5 RFT 7 OHS 115/75 12 T2B or Rings 150m Sandbag Run

TABATA MIXUP " SAY WA" 4 Minute time at each station; intervals are 20 seconds on 10 seconds rest. S1: DUBS 1 Min Station Rotation [...]

A) Hang Squat Clean + Jerk: 2x2x2x2x2 Beginners work on technique in the 5 rep range Metcon Couplet: Every 5 Minutes for 4 sets Perform [...]

Two Man Team Wod:   15 Minute AMRAP 7  Box Jumps 20" 7 Knee 2 Elbows 7 Push Jerks 105/65   Partner 1 runs 200m [...]

BenchMark Friday "A Workout with Attitude" " Kemisha" 12 Minute AMRAP 10 Backsquats 135/95 12 Slamballs 15/30 150m Sandbag Run 30/60

A) Bench Press: 5x10 at 60% 1RM Tempo is 2 seconds on decent of the weight. No more then 1 minute rest between sets B) [...]

3 RFT of 800 m run 15 pull ups 20 KB swings 35/55 60 sit-ups