Thursday 1st June 2017
Warm- Up: 250 m run 10 kipping pull-ups 10 backward arm circles 10 forward arm circles 10 scapular pull-ups 8 walk the floors [...]
Warm- Up: 250 m run 10 kipping pull-ups 10 backward arm circles 10 forward arm circles 10 scapular pull-ups 8 walk the floors [...]
Warm-up: 250 m run 10 pass thru 10 around the world 10 good mornings 10 scapular pull-ups 8 walk-the-floor Strength: Push press Work up [...]
Warm-Up: 400 m run 10 samson stretch 10 spiderman lunges 10 iron cross 4 pigeon pose (10-15 sec hold, each leg) 4 couch stretch (10-15 [...]
Gym opens at 10 am for 1 class only ... MEMORIAL DAY ... Option 1... OPTION 2
Saturday Team WOD ! (GYM WILL BE CLOSED AT 12:00pm) In Teams of 2; complete for time: Buy-In: 400 m run together. then: (one athlete [...]
Friday Chipper For Time: 1000 m row 30 slamballs 30/20 30 box jump overs 30 power snatch 75/55 200 m sandbag run 60/30 30 [...]
Warm-Up: As A Class... 250 m run 15 air squats 10 spiderman lunges 10 samson stretch 10 leg swings 4 quad stretch (15 secs hold [...]
Warm up -400m run 10 pass thru 10 around the world 10 cuban presses 10 good mornings 10 baby makers 8 spiderman stretch 8 iron [...]
Warm up -400m run 10 pass thru 10 around the world 10 cuban presses 10 good mornings 10 baby makers 8 spiderman stretch 8 iron [...]
Warm up - 400 m run 10 pass thru 10 around the world 10 cuban presses 10 good mornings 10 kipping swings 10 baby [...]