Saturday 10-13-18
Come by and try one of the battle of the brave wods, bring a partner or we’ll match you up
Workout at 10:00am
Category: Uncategorized
Thursday 10-11-18
**First class for the day will be at 9:00am No classes at 5:15am or 6:00am, regular classes in the afternoon, assuming the roads are clear.***
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
…
Thursday classes
Assuming the roads are clear, we will have classes tomorrow. I have canceled the two early morning classes just in case there are trees or limbs down. First class will be 9:00am please be safe.
Rob
Wednesday 10-10-18
The gym will be closed today in response to the hurricane. Please stay safe.
Tuesday 10-9-18
Warmup
500m row
3 rounds
10 jumping jacks
10 lunges
10 sit ups
2 min rest
Wod
Deadlift
5-3-3-1-1-1-1-1-1-1
Monday 10-8-18
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
20 wall-ball shots 20/14
20 SDLHP 75/55
20 box jumps 20”
20 push presses 75/55
20 …
Sunday 10-7-18
Open gym
2-3
Saturday 10-6-18
In teams of two, working one at a time,
20 min AMRAP
3 burpee box jump-overs 24/20
3 deadlifts 225/155
6 burpee box jump-overs 24/20
6 deadlifts 225/155
9 burpee box jump-overs 24/20
9 deadlifts 225/155
Etc
Friday 10-5-18
Warmup
400m run
3 rounds
10 ring rows
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
12 min AMRAP
10 cal row
15 push-ups
20 squats
Thursday 10-4-18
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 air squats
2 min rest
Wod
15 thrusters 95/65
30 box jumps 24/20
45 deadlifts 95/65
1 mile run
45 deadlifts 95/65
30 box jumps 24/20
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