Archive | January, 2014

Friday’s WOD

Buy In:
10min of Handstand work
Holds/Push-ups/Walks

WOD:
5 HSPU
7 Front Squats (115/75)
10 Pull-ups
7 Burpees
5 Deadlifts (205/125)
4 Rounds

Cash Out:
30 Pull-ups

Apparel is in!!!  Sweatshirts are $50 (pre-order), T-shirts and Tanks are $20, Flat bill hats are $25 and beanies are $15 (first come first serve)…still working on baseball hats!

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Thursday’s WOD

Buy In:
10 KB Swings (70/53)
OTM for 10min

WOD:
Beep Test

Cash Out:
Bottoms to Bottom Tabata

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Wednesday’s WOD

Buy In:
Sally Up Air Squats

WOD:
11.6
3,3…6,6…9,9…12,12 of:
Thrusters (100/65)
C2B Pull-ups
7min AMRAP

Cash Out:
1000m Row

Buckle up, and eat plenty of real food…let’s get after this one!

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Tuesday’s WOD

Buy In:
10 Wallballs (30/20)
OTM for 10min

WOD:
10 Medball Cleans (30/20)
10 Ball Slams
10 Half Moons
10 Weighted V-ups
5 Rounds

Cash Out:
100 Mason Twists (30/20)

All classes are on as of now, but its nasty cold out there. -10 when we came home. So please be smart…please!!!  Joe Roth will post on Facebook ASAP if he feels its smarter to cancel the 6am, thanks for being so understanding!

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Monday’s WOD

Buy In:
40 TGU’s (45/30)

WOD:
7 T2B
9 Box Jumps (24/20)
11 Hollow Rocks
9 min AMRAP

Cash Out:
50 OH Lunges (45/25)

Thanks to all for making our 1st year amazing, and for celebrating with us this weekend. Now, its time to do work!!

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