WODs

Make-Up WOD:  Fran 21-15-9 Thrusters (95/65) Pull-Ups   Heavy Lifters Club: The CrossFit Total

Warrior Program: 30 x Overhead Squats Female Range (45-105)  Male Range (75 – 135lbs) 50 x Push Ups 800m Run 30 x Front Squats Female Range (65-105)  Male Range (105 – 135lbs) 50 x Push Ups 500m Row (Damper on… Read more »

                  Warrior Program: 30 x Overhead Squats Female Range (45-105)  Male Range (75 – 135lbs) 50 x Push Ups 800m Run 30 x Front Squats Female Range (65-105)  Male Range (105 –… Read more »

Warm-Up: FALLING… You will work with two other partners that will catch you once you close your eyes and give in to to Force that is always around you. There will always be someone there when you REALLY need assistance…. Read more »

Volume Training: Pull-Ups   First 10 Mins: 4 Kipping Pull-Ups Every Min (Palms away)   10-20 Mins: 3 Chest-To-Bar Chin-Ups (Palms Facing)   20-30 Mins: 3 Pull-Ups (Anyhow, Any Grip)   Competitors: 5 x Max Hang From  Pull-Up Cage  … Read more »

Warm-Up: 5 Mins Of D/U Practice   5 Rounds For Time:   400m Run (Yes, in the rain or snow) 30 ABMAT Sit-Ups   Competitors:   Active Recovery: Foam rollers Lacrosse Balls Yoga positions

Warm-Up: 5 Mins Of D/U Practice   5 Rounds For Time:   400m Run (Yes, in the rain or snow) 30 ABMAT Sit-Ups   Competitors:   Active Recovery: Foam rollers Lacrosse Balls Yoga positions      

Volume training: EMOTM complete: 4 Deadlifts (RX:225/185 S:185/135 s2:135/95 Competitors: 5 x Max Deadlifts Hold (At the top)

Competitors: More Rest All others… FRAN 21-15-9 Thrusters (95/65) Pull-ups

Sorry guys but the gym is absolutely trashed from “The COLD WAR”. So are all of your coaches… so we will only be offering the free intro class and foundations class tomorrow.   NO WOD NO HEAVY LIFTERS (Sorry Brian…)  … Read more »