Wednesday, 3-18-15

Weightlifting Deadlift (5×5)   Metcon P: Metcon (AMRAP – Rounds and Reps) 8 min amrap1 deadlift 315/1852 bar hop burpee1 deadlift4 bar hop burpee1 deadlift6 bar hop burpee [...]

Thursday, 2-12-15

Strength : 15 min to work up to 1RM Power Clean WOD: 5 rds 15 wall balls 15 power cleans 95/55   Barbell Therapy For years my escape was in the bottom of a bottle. I was honorably discharged [...]

Monday, 2-9-15

Strength : Front squat 5×5 WOD: 40 Pullup 30 front squats 135/95 20 abmat sit ups 50 du’s 20 abmat 30 front squats 40 Pullups   FRIDAY (feb 13) 6:15pm & ALL CLASSES  SATURDAY [...]

Monday, 2-2-15

Strength/Skill:Squat Clean15 min to establish1x Squat clean, 1x HSC unbroken WOD:10-Emom1x Squat Clean2x Front squat* As heavy as clean allows Rest 1 minTabataP-bar L- Hold/PlankLunges/TTB IS IT [...]

Monday : 1-12-15

Strength : Deadlift 7×2 WOD: 3 rds 21 wall balls 14 hspu 7 deadlifts 315/155 !!! NEW BURPEE LAW !!!! you must bring two pairs of shoes and change into your WODing shoes once in the box.

Monday, 10-6-14

Shawn calls this, ” the monday mash-up “ WOD: 0-12 min 12-15-9 Cleans 135/95 Burpees 12-24 min 3 Rounds 15 DL 185/115 12 Box Jumps 8 Pull ups 24-36 min 9-15-21 Snatch 115/75 HR push ups