11 Jan /0 Comments/WOD 1-12-15 This Saturday 1-17-15 we will be doing an “Open” prep class. This is open to all members who are thinking of competing in the Open.... Read More
8 Jan /0 Comments/WOD 1-9-15 Fitness: A1.Front Squat 8-10 x 4 @ 20×1 rest 60 sec A2.DB BP 10-12 x 4 @ 41×1 rest 30 sec A3. Supinated Strict Pullups/... Read More
7 Jan /0 Comments/WOD 1-8-15 Fitness: A1. Barbell Upright Row 4-5 x 4 @ 3010 rest 20 sec A2. Trap three Raise 8-10 x 4 @ 3115 no rest; rest... Read More
6 Jan /0 Comments/WOD 1-7-15 Fitness: 4 sets not for time 10 ring row or 2-3 pullups @ 2112 BB OH Carry “Clean” Grip 150′ RFESS 4-5 reps (2 sec... Read More
5 Jan /0 Comments/WOD 1-6-15 We need help with the kids room. Please clean up after your kids if they are staying in the kids room. Fitness: A1. Strict... Read More
4 Jan /0 Comments/WOD 1-5-15 Fitness: A1. Goblet Squat 10-12 x 5 @ 20×1 rest 60 sec A2. Strict Pullup 4-5 x 5 @ 21×2 rest 60 sec + 4... Read More
1 Jan /0 Comments/WOD 1-2-15 Fitness: A. Front Squat 4-5 x 5 @ 21×1 rest 2 min B1. 500m row x 4 no rest B2. FW 150′ x 4 no... Read More
30 Dec /0 Comments/WOD 12-31-14 Fitness: 4 sets not for time 10 ring row or 2-3 pullups @ 2112 BB OH Carry “Clean” Grip 150′ RFESS 6-8 reps (2 sec... Read More
