Month: December 2016
AGER SEMINARS! 1/21/17 – Pull-Ups/Toes to Bar 1/28/17 – Handstand Push-Ups/Handstand Walking 2/4/17 – Rope Climbs/Muscle-Ups Register for all 3 and save $$$. SKILL Handstands and Handstand Walking WOD 7 Sets of: 30 seconds of Muscle-Ups 30 seconds rest 30 seconds of Deadlifts 225/155 30 seconds rest Low score counts.
SKILL 3 Rounds: Split Stance Strict Press x 3 Jerk Balance x 3 Tall Jerks x 3 Rack Jerks x 3 Split Jerk x 3 STRENGTH 1RM Split Jerk WOD 20 Burpee Box Jumps 24/20 Rest 1 Minute 20 Burpee Box Jumps 24/20 Rest 1 Minute 20 Burpee Box Jumps 24/20
STRENGTH C2B Progression WOD AMRAP 12 Minutes: 7 Hang Cleans 155/105 14 Kettlebell Swings 53/35
Naughty or Nice! Arrive by 9am, WOD standards at 9:15am, Heat 1 at 9:30am. We will run heats every 12-15 minutes until everyone has gone. Heats will be first come first serve. If you have registered yet, you can do it on site or HERE. Naughty AMRAP 7 Minutes: 7 Deadlifts 115/75 7 Thrusters …
Naughty or Nice is this Saturday! Sign Up for the Fundraiser Competition HERE! Show up at 9am, WOD standards at 9:15am, Heat 1 at 9:30am. We will run heats every 12-15 minutes until everyone has gone. LOOK GOOD NAKED Challenge coming soon! Free for everyone! Goal is to create better eating and sleeping habits so …