Tuesday, 3-17-15

Weightlifting P&F: Thruster (7×2)   Metcon P: Metcon (Time) 30 thrusters 115/75rest 2 min35 thrusters 95/65rest 2 min40 thrusters 75/55 F: Metcon (Time) 30 thrusters 95/65rest 2 min20 [...]

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 [...]

Wednesday, 1-28-15

WOD:30x HSPU50x Pistols(Total)20x HSPU50x burpees10x HSPU Coconut Flour Waffles with Blueberry Compote Ingredients: For the compote: 1 cup of fresh blueberries 2 tbsp water 1 tsp lemon juice 2 [...]