8/1/15

8/1/15

Tomorrow we will performing the 31 Heroes partner WOD, honoring the 31 servicemen who lost their lives August 6, 2011 when their helicopter was downed in Afghanistan. 31 Heroes signup link. It isn’t necessary to sign up to participate however it does go to a good...

7/31/15

Energy and Persistence Conquers All Things. Reminder, this Saturday we will be performing the 31 Heroes WOD with a BBQ afterwards. Bring your family and friends. Friday’s WOD: Weightlifting: – 3 Position Snatch 7×1 at 70% 1RM (mid thigh; below knee;...
7/30/15

7/30/15

Thursday’s WOD: (6:30 am Foundations cancelled) Weightlifting: – strict press 7×3 @ 55-65% (try to add 5-10 lbs to last week) Then: – ring dips 7×3 Conditioning: – Sprints 8×65...
7/29/15

7/29/15

Wednesday’s WOD Strength: – back squat 5×8 60-70% try to add 5-10 pounds to last weeks total Then: – a) back Extension (GHD) 5×8 – b) L Sit Hold 5×20 seconds Metcon: 21-15-9 reps, for time of: – Sumo Deadlift High-pull,...