by Stefani | Dec 31, 2015 | Uncategorized
HAPPY NEW YEAR!! Who’s ready to set new goals and achieve PRs? 🙂 Only class today is 1230. Enjoy! Skill/Strength/Buy-in: Turkish Get-ups review Then Accumulate 14-20 reps (7-10 each arm) (45/25) WOD: Fran 21-15-9 Thrusters 95/65 Pull-ups HAPPY...
by Stefani | Dec 30, 2015 | WODs
Happy New Year’s Eve! Enjoy, but ring in the new year safe! 🙂 630pm class is cancelled. Skill/Strength/Buy-in: Back Squat 5×5 at 65% WOD: “Sprint” 100 Double Unders 30 Med Ball Cleans 20/14 30 Sit-ups or 30 GHD Sit-ups 30 Dumbbell Snatches 50/30...
by Stefani | Dec 29, 2015 | WODs
Skill/Strength/Buy-in: 10 minutes -5 sets of each movement {work 30 seconds, rest 30 seconds} Hand Stand walk L-sit hold WOD: 15-12-9 Power Cleans 185/135 Ring Dips HAPPY WODDING!!
by Stefani | Dec 29, 2015 | WODs
Skill/Strength/Buy-in: Overhead Squat Find 3RM, then 5×5 at 80% WOD: 21-15-9 WBS HSPU OHS 95/65 HAPPY WODDING!!
by Stefani | Dec 28, 2015 | WODs
Skill/Strength/Buy-in: GHD sit-up and hip extension review, then 3 sets 10 GHD Sit-ups 15 GHD Hip Extensions WOD: Chelsea 30-minute EMOM 5 Pull-ups 10 Push-ups 15 Squats *If you fail to do all in one minute, rest the next minute and then continue the workout.* HAPPY...
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