Daily WOD

Back Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of your 1 RM

GP WOD:
AMRAP 4
Knee-ups
* 30 lateral bar hops each time you break
rest 2 minutes
AMRAP 4
Hang power snatch 75/45#
* 30 lateral bar hops each time you break
rest 2 min
AMRAP 4
KB swings 44/26#
* 30 lateral bar hops each time you break

Open WOD:
AMRAP 4
T2B
* 30 unbroken double unders each time you break
rest 2 minutes
AMRAP 4
Hang power snatch 95/65#
* 30 unbroken double unders each time you break
rest 2 min
AMRAP 4
KB swings 53/36#
* 30 unbroken double unders each time you break

Our CrossFIt Endurance class begins tonight at 6:15.  Endurance classes will focus on running form and technique.  We will be doing short and middle distance intervals with the volume progressed each week.
Endurance Wod:
5 x 400M w/ 90 seconds rest between

New t-shirts, tanks and hoodies are in. Get them while they last.

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June 8, 2015

Tuesday 06.09.2015

Back Squat Week 3 5 @ 40% 5 @ 50% […]
June 7, 2015

Monday 06.08.2015

Bench Press Week 2 5 @ 40% 5 @ 50% […]
June 6, 2015

Sunday 06.07.2015

10 am Yoga 11 am Open Floor Today is our […]
June 5, 2015

Saturday 06.06.2015

GP WOD: Teams of 2 2000m Row 50 pull-ups 200 […]