Monthly Archives: February 2015

Sunday, March 1

Sunday, March 1 Sign up on the whiteboard for your heat time. You are responsible for your own warmup. We recommend working up a slight sweat with some rowing, running, etc. Then do some moderate and heavy C&J work along with … Continue reading

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Sunday, March 1

Sunday, March 1. Strength Class 300m row 3 rounds 8 wall balls 8 ohs 20 Du’s Push Press 5×4 60% increasing Back Squat 6×6 70-75% Bench press 4×8

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Saturday, February 28

Saturday, February 28 Sign up on the whiteboard for your heat time. You are responsible for your own warmup. We recommend working up a slight sweat with some rowing, running, etc. Then do some moderate and heavy C&J work heavy C&J … Continue reading

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Friday, February 27

Friday, February 27 WarmUp: 2 rounds: 10 box jumps 10 MB cleans 5 strict pull ups 10 barbell squat cleans 45/33 5 ring dips Strength: Thruster – week #1 – find a max WOD: 8 min amrap 8 front squats … Continue reading

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Thursday, February 26

Thursday, February 26   WarmUp: Row 300m sprint 10 broad jumps 2 rounds: 20 sotts press (10 R/ 10L) 15 hollow rocks   7 min Skill work: rope climbs   Strength: Front Squat – week 1 – Find a new … Continue reading

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