WOD:Â 25 Deadlifts (225# M; 175# W) 25 Squat Cleans (125# M; 85# W) 25 Thrusters (75# M; 55# W) 25 Over Head Squats (45 # M; 35 #W) In memory of Ole Man de Souza.
16 June 2013: Horrible Hundreds (Happy Father’s Day) Read More »
Warm Up: 3 times: 10 Air Squats; 20 Walking Lunges WOD: Jack Complete as many rounds as possible in 20 minutes of: 10 Push press (75# W; 115# M), 10 KB Swings (45# W, 55# M) 10 Box jumps, 24 inch box
15 June 2013: Jack Read More »
Warm Up:Â 2 Rounds of: 20 Sit Ups & 20 Flutter Kicks WOD: Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. For a Total of Three Rounds the five stations are: Box Jump:
Fight Gone Very Bad Read More »
Warm Up:Â 3 rounds of : 10 Walking Lunges 10 Squats (hold in rock bottom position for 10 second count)
Warm Up:Â 3 rounds of 20 Hollow Rocks & 20 SuperMans
10 June 2013: 7000 lb Thruster Elephant Read More »
WOD: 20 minute AMRAP 5 inch worms 10 Air Squats 15 KBS
6 June 2013: 20 Minute AMRAP Read More »
WARM UP: 3 times: Samson Stretch (right & left) 10 Air Squats
5 June 2013: Filthy Fifty Read More »
SEMI-PRIVATE + PERSONAL TRAINING
By appointment only
