BOX BRIEF: CONCEPT 2 ROWING CLINIC learn the techniques that will increase your calories, and distance with every stroke ! Saturday October 1st at 11 [...]

“Chipper” 400 m  run w/ MB 20/14 15 KBS 55/35 20 push ups 13 T2B 20 Power Snatches 95/65 13 HSPU 20 Front squats 13 [...]

As part of warm up: “6 Pack Thursday” Tabata Style !! Front plank hold Bicycle V-Ups Flutter kicks Strength: Squats Back Squats 10 @ 60% [...]

METCON 15 mins AMRAP 30 DUBs (60 sgls) 10 burpee box jumps 24/20 30 DUBs 10 Pull-ups 30 DUBs 10 Dips (ring) (RECOVER) STRENGTH:  PUSH [...]

https://youtu.be/OP2ZoOXfvsw Skill/Strength 10 mins EMOM: 3 Clean Halting Deadlifts METCON: 0-7 mins 15 deadlifts 115/85 15 wallball 20/14 (7-10 mins REST) 10-17 mins 10 [...]

Box Brief: "Rowing technique of the Concept2 Rower" Hosted by Coach Kurtis October 1st 2016 @ 11 am. STRENGTH : Squats Back Squat 10 @ [...]

Team WoD In Teams of 2 WoD 1 - Row Your Sled 6 Min Partner 1 - Row For Calories Partner 2 - Sled Pull [...]

MetCon For Time: 10 hang squat snatches  95/55 20 pull ups 30 push ups 40 russian kbs (to eye level) 55/35 50 calorie row 40 [...]

  As part of warm-up: "6 Pack Thursdays is back" Tabata Abs !! 20 sec on; 10 secs rest.. 2 Rounds Oblique crunches (left) Oblique [...]

Skill/Strength : Cleans Every 90 sec for 6 sets: complete this complex without putting down the bar ! 3 power cleans (use 70-75% of Jerk [...]