Monthly Archives: July 2014

WOD Friday 8/1/14 Skill: Wall Walks and Shoulder Touches 10,9,8,7…..1 Thrust…

WOD Friday 8/1/14 Skill: Wall Walks and Shoulder Touches 10,9,8,7…..1 Thrusters 95/65 * 200m run between sets Then:… 1 Attempt at 20 Rep Max Push Press Score = time to complete sod and 20 rep max weight

Today marks the last day of July. We saw some pretty amazing PR's this month! To…

Today marks the last day of July. We saw some pretty amazing PR’s this month! Tomorrow we begin a month long focus on how diet affects our training and weight management. Get those “cheat” meals and snacks out of your system today. Grab a Coach this week to get measured and weigh in to have a baseline! To be successful with a diet you must shift your thinking towards discipline and accountability…

No 12:30 class today… Sorry for the inconvenience. Take advantage of the nic…

No 12:30 class today… Sorry for the inconvenience. Take advantage of the nice day and mow your lawn…. possibly with weight involved

WOD Thursday 7/31/14 Back Squat 8r @ 60% 8r @ 65% 8r @ 70% 8r @ 75% 8r @ 80% 1…

WOD Thursday 7/31/14 Back Squat 8r @ 60% 8r @ 65% 8r @ 70% 8r @ 75% 8r @ 80% 10 MIN AMRAP 5 strict pull ups 10 push ups 15 Air squats Then 6 min AMRAP 5 cleans 155/105 (SQUAT) 10 Bar hops *record BS and Total Reps counted for each AMRAP

WOD Wednesday 7/30/14 Over Head Squat: Work up to Heavy Triple 14 Min EMOM Ev…

WOD Wednesday 7/30/14 Over Head Squat: Work up to Heavy Triple 14 Min EMOM Even minutes: 1 Snatch 95/65 1 Hang Snatch 3 OHS ODD minutes: 7 Ring Dips Cash out: 10 x 2 GHD Back Extensions