/07 Nov 2017/0 Comments TUESDAY After group warm up programmed by Nelson in the wee hours … A STRENGTH: press + push press + push jerk or split jerk 1... Read More
/05 Nov 2017/0 Comments MONDAY A. STRENGTH Overhead squat (15 min) 2 RM B. METCON amrap 18 min 5 deadlift 225#/155# RX+ 255#/185# 10 push ups w h/r 15 box... Read More
/04 Nov 2017/0 Comments SUNDAY TEAM WOD Teams of 2 perform the following: 50 cal assault bike partner 1 does 25 cal, then partner 2 does 25 cal 100 pull-ups... Read More
/04 Nov 2017/0 Comments SATURDAY METCON 50 cal row 40 sit ups 30 push press 95#/65# RX+ 115#/85# 20 box jumps 24”/20” RX+ 30”/24” 10 burpees 20 box jumps 30... Read More
/02 Nov 2017/0 Comments FRIDAY A GROUP WARM UP 3 rds: 100 meter run 5 cal assaut bike 10 hang power cleans w empty bar B STRENGTH: Superset 5 sets... Read More
/02 Nov 2017/0 Comments THURSDAY Mike R wall walk demo The winners of the team max row for meters for one month goes to Steve and Neil with a final... Read More
/31 Oct 2017/0 Comments WEDNESDAY Happy hump day! So yesterday (Oct 31st) was the last day of our team rowing challenge. I will have the results on tomorrow’s blog. It... Read More
/31 Oct 2017/0 Comments TUESDAY A. Group Warm up (8 min on the clock) 8 min 8 cal assault bike 8 front squats (w empty bar) 8 push ups w... Read More
/29 Oct 2017/0 Comments MONDAY I hope you all had a great weekend! Let’s get the week started with a cool group warm up. Be on time! Warm up, strength,... Read More
/29 Oct 2017/0 Comments SUNDAY I’m happy to announce that we have surpassed our Barbells for Boobs goal of $2500. So far as a team of 23 we’ve raised $2,754!... Read More
