WOD

Just a couple of things before we get started this week. Every Friday for the next three weeks we will all be doing the same... Read More

  The Gymnastics seminar will be held on Nov 16. We are only taking the first 12 athletes. The cost is $50.00 for the seminar.... Read More

Fitness: Row 500m rest 4 min x 5(+ or – 3 sec) A1. CGBP 8-10 x 4 @ 3010 rest 1-2 min A2. Legless rope... Read More

A. RDL 8-10 x 4 @ 4010 rest 2-3 min B1. DB Seated Shoulder Press 10-12 x 4 @ 3010 rest 1-2 min B2. DB... Read More

Fitness: EMOM for 14 min E- 14 KBS O- 50m shuttle run rest 5 mins Teams of 2; EMOM 14 min E- 10 Burpee Over... Read More

Fitness: A. Back Squat 8-10 x 4 @ 3011 rest 3 min B1. RFESS 6-8 x 4 @ 3010 rest 30 sec, rest 1 min... Read More

Fitness: A1. CGBP 10-12 x 4 @ 3010 rest 1 min A2. Inverted Row Bar or Rings 8-10 x 4 @ 3111 rest 2 min... Read More

Fitness: Run 1 mile Then, Walking Lunge 50′ #95/65 (bar in front rack) 20 OHS Walking Lunge 50′ #95/65 (bar in front rack) 10 OHS... Read More

Fitness: A. RDL 10-12 x 4 @ 4010 rest 2-3 min B1. DB Shoulder Press 10-12 x 4 @ 3010 rest 1 min B2. SA... Read More

Fitness: 5 PC  115/75 5 t2b rest 60 sec x 4 + 5 S2OH 115/75 10 Airsquat rest 60 sec x 4 + 12 KBS... Read More