22 Dec /0 Comments/WOD 12-23-13 This weeks schedule Monday- Regular hours Tuesday- 830a, 930a, and 130p Wednesday-closed Thursday-Saturday- Regular hours Fitness: A. DB BP 10-12 x 4 @ 31×1... Read More
19 Dec /0 Comments/WOD 12-20-13 Fitness: A1. DB Seated Shoulder Press 10-12 x 3 @ 31×1 A2. DB Row 10-12 x 3 @ 31×2 + 3RFT 20 KBS #53/35 20... Read More
18 Dec /0 Comments/WOD 12-19-13 Fitness: Warmup will begin a few minutes early for each class. I have a surprise for everyone tomorrow. 5 rounds not for time SA FC... Read More
17 Dec /0 Comments/WOD 12-18-13 Fitness: 10 min AMRAP @ 80% Row 300 14 SA OH Walking Lunges (DB or KB) 10 Pushups rest 4 mins 10 min AMRAP @... Read More
16 Dec /0 Comments/WOD 12-17-13 Fitness: A. Back Squat 10-12 x 4 @ 20×1 rest 2-3 min B. WTD Stepup 20″ 5-6 each leg x 3 (no push off) +... Read More
15 Dec /0 Comments/WOD 12-16-13 Thank you to everyone that came to the Christmas Party. The food was amazing and the company was better. Going to be a... Read More
12 Dec /0 Comments/WOD 12-13-13 Fitness: A. Find 5Rm Back Squat + 7 min AMRAP Squat Clean and Jerk #125/85 Competition: Back Squat 5-4-3-2-1 @ 21×1 rest 3 min... Read More
11 Dec /0 Comments/WOD 12-12-13 Fitness: Deadlift 2-3 x 4 @ 3010 rest 2-3 min + 15 min AMRAP 150m SA FC (75R, 75L) 12 HR Pushups 3/5 Strict Pullups... Read More
