Coach Ash running with Kaitlyn on her last run. Kait RXd the DU WOD on Friday and made the leaderboard for her 1k row, she is getting strong! Strength Weighted Pull-ups 3-3-3-3 WOD 3RFT 400m Run 10 Front Squats (185, 135) 50 DUs please help grow our community by posting[…]
Read More »Ally’s rope climb! Announcement The clean clinic will be on Saturday from 10:30 – 12:30, it is $20 to participate. Feel free to join us and clean up your clean! WOD Teams of 3 complete: AMRAP 25 60 Overhead Walking Lunges (45, 25) 200m Run (45, 25) – 1 athlete[…]
Read More »Congrats to April On Ramp for graduating Thursday night. Please welcome Erica, Farrah, Sue, Ally & Pete to main classes!! Endurance 1-Mile Run for time WOD 60-50-40-30-20-10 DUs 150m Sprint Please help grow our community by posting your scores to the comments.
Read More »The 7:00am guys together again: Bruce is back!!!! Announcements A new month, new goals to set! Get your May goals up on the “Goals & Achievements” board at the box. Endurance Split Jerk, build to 1RM Refer to 07.01.2013 for your previous 1RM Split Jerk. Click the link above to[…]
Read More »Coach Sue pushing through a tough WOD. She maintained great form throughout each rep! Strength Back Squat 3-3-3 Front Squat 3-3-3 OHS 3-3-3 WOD AMRAP 7 5 Deadlifts (275, 185) 10 Lateral Burpees Help us grow our community by posting your scores to the comments.
Read More »Strength 3 rounds, NOT for time 10 GHD Sit-ups 15 Supermans 15 Hip Extensions WOD 50 Strict Press (95, 65) Every time you break, 15 Abmat sit-ups Help grow our community by posting your scores to the comments.
Read More »Joe PRd his front squat on Friday and got it for 2! Strength Snatch Grip Deadlift 3-3-3-3-3 WOD 3RFT 10 Power Snatch (135, 95) 400m Run 8 C2B 6 Pistols Please post your scores to the comments.
Read More »Nicki’s staying strong 4 months pregnant. WOD 600m Run (weather dependent) + 2RFT 50-40-30-20-10 Wall Balls (20, 14) Box Jumps (24, 20) Walking Lunge Steps DUs + 600m Run *1 athlete works at a time. Please help us grow our community by posting your scores to the comments.
Read More »The 12:30 class heading out for their WOD. Announcements •Clean Up Your Clean, Saturday, May 3 10:30-12:30pm spend two hours working on your clean technique and breaking down the movement step-by-step. It is $20 to participate and registration is limited to the first 20 athletes. Click here to register. •Spring[…]
Read More »Jill PRd her hang power clean on Wednesday with 135# Strength Push Press, build to 1RM Refer to 05.01.2013 for your previous 1RM Push Press. WOD 3RFT 300m Run 12 T2B 12 Deadlifts (225, 155) 40 DUs Help us grow our community by posting your scores to the comments.
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