This Friday the 6:30am class has moved to Thursday 6:30am this week and next week only. Coach Tim wants to encourage all his morning clients to join him on Thursday morning. This will only be for the next 2 weeks and then back to Friday's sorry for any inconvenience.
July 09, 2009
Workout of the Day
OHS
3-3-3-3-3
5rds
15 ring dips
15 du's
July 08, 2009
Workout of the Day
For time
750m row
then 4rds
1 - L rope clinb
30 situps
30 DB swings 55/35
July 07, 2009
Workout of the Day
Barbell complex
DL snatch-hang p. snatch-ohs-b squat-push jerk
5x load 55/65/75 ladies 75/85/95 gents
10rds or 10 min of cindy which ever happens 1st
5 pullups
10 pushups
15 squats
July 06, 2009
Workout of the Day
Front Squat
3-3-3-3
3rds
Max weighted pullups 25/10
July 04, 2009
Workout of the Day
Partner WOD
14 Rounds
3 cleans 185/115
200m run
12 pullups
You do 1 full round and once completed then your partner goes. This is not a power clean, it is a full deep squat below 90 degrees and then drive out of the hole with hips fully extended.
July 03, 2009
Workout of the Day
21-15-9
Deadlift 225/155
800m run
July 02, 2009
Workout of the Day
5 Rounds
10 - L pullups
15 - Ring dips
20 - Med ball overhead walking lunges 20/14
June 30, 2009
Workout of the Day
Back Squat
3X3
Partner WOD
60 ab wheels
50 good mornings 45lb bar
40 ring rows
40 pistols
40 bi lateral burpees over med ball
1000m row
June 29, 2009
Workout of the Day
7 Rounds
3 - HSPU
5 - W pullups 30/15
7 - B press 135/85
Closed For Hoilday July 1st
Note that we are closed on Wednesday July 1st. Go and spend some quality time outside as the weather looks great. We will see you on Thursday
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