15 Oct /0 Comments/WOD 10-16-13 Fitness: 5 sets of 30 sec Hollow Hold 30 sec L-Hold 90 sec FLR on Floor + 3 rounds for time 20 KBS 20 Wallball... Read More
14 Oct /0 Comments/WOD 10-15-13 Fitness: A. CGBP 6-8 x 4 @ 3010 rest 1-2 min B. Dips 5-7 x 4 @ 3111 rest 2 min + 6 foul pole... Read More
13 Oct /0 Comments/WOD 10-14-13 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
10 Oct /0 Comments/WOD 10-11-13 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
9 Oct /0 Comments/WOD 10-10-13 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
8 Oct /0 Comments/WOD 10-9-13 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
7 Oct /0 Comments/WOD 10-8-13 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
6 Oct /0 Comments/WOD 10-7-13 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
