WOD – For time 27-21-15-9 Power Snatch (75/55) Wallballs (20/14#) Cal Row  

WOD AMRAP 15: 1 Round of Strict “Cindy” 30 Double-unders or 60 singles Cindy = 5 pull ups (goal strict), 10 push ups, 15 squats Mid-line – Not for time 15 Front Rack walking lunge steps – KB or barbell (you choose wt) 20 med ball sit ups 1 min plank holds 2-3 rounds  

Active Recovery Day! We are making some changes to our OPEN GYM schedule.  From now on OPEN GYM will be EVERY Wednesday from 5:30-6:30am & 5:30-6:30pm There will NO LONGER be open gym from 12-1pm

WOD “DT” 5 Rounds: 12 Deadlifts (155/105)(135/95)(115/80) 9 Hang Power Cleans (155/105)(135/95)(115/80) 6 Push Jerks (155/105)(135/95)(115/80) *You can do this workout as a team. One person completes a round while the other rest. Each complete 5 rds.

Last week was a good test week. We hope you all kept record of your scores so you can use them for future reference.  Strength workouts are just as important as conditioning workouts, one does not go without the other.  The load may vary from person to person on strength workouts but that does not […]