Saturday, May 23rd, 2015

Workout of the Day “Murph” with a partner! For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats between you and your partner as needed. Start and finish with a mile run together. If you’ve got a twenty pound vest or body armor, wear it…

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TGIF!!!

Workout of the Day Complete the following for time: 50 Pull Ups 50 KB swings 50 T2B 50 Push Press 50 Sit Ups 50 Wall Balls 50 Burpees 50 Du’s Level 1: ring rows, 26#/18# kb, K2N, 55#/35# pp, 15#/10# mb, mod burpees, 50 single skips Level 2: banded pull ups, 35#/26# kb, K2N, 75#/45#…

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Thursday, May 21st, 2015

Workout of the Day Bench Press Find your 3 rep max. then Complete For Time: 21-15-9 Deadlift Box Jump HSPU Level 1:115#/75#, 20″/12″, banded push ups Level 2: 155#/95#, 20″/12″, push ups Level 3: 195#/115#, 24″/20″, banded hspu Fire Breather: 225#/155#, 24”/20” Post your scores to the Whiteboard.

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Tuesday May 19th, 2015

This workout is in honour of Jen Young.  Jen passed away this weekend from Cervical Cancer.  She has been a tireless fundraiser for Cervical Cancer with her “LOVE THE SNATCH” campaign.  Today we suffer to honour her life. Workout of the Day JY-Pi: 3.14 “LOVE THE SNATCH- FIGHTING CERVICAL CANCER ONE SNATCH AT A TIME”…

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Happy Anniversary!!!

Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or…

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