HAPPY BIRTHDAY JO-ANN!!!

Workout of the Day “What you do when there are THREE SECONDS left on the clock shows WHO YOU ARE.” Front Squat Find your 3 rep max. 3 second hold at the bottom of each rep then 6min: 800m Run Max Rep Push Ups 4min: 400m Run Max Rep Ball Slams 2min: 200m Run Max…

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Saturday, October 17th, 2015

Workout of the Day “You must only be better, stronger, and faster than one person: YOURSELF.” Partner WOD: Complete For Time Run 800m together Complete a 2000m row switching every 500m Complete 500 DU’s switching every 50 DUs 10 x Partner Sled Push Run 800m together   Post your scores to the Whiteboard.  

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Happy Thanksgiving!

Workout of the Day “Thanksgiving Leftovers” Complete For Time: 500m Row 50 Air Squats 40 Kettlebell Swings 30 Box Jump 20 Sit-ups 10 Push-ups 50 Air Squats 40 Kettlebell Swings 30 Box Jump 20 Sit-up 10 Push-ups 400m Run Level 1: 26#/18#, 20″/12″, banded push ups Level 2: 35#/26#, 24″/20″ Level 3: 53#/35#, 24″/20″, GHD…

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