Thursday, Nov 7th, 2013

Strength:  Renegades 3x max reps  - Place dumbbells on the ground, grasp dumbbells and assume a pushup position (hands holding dumbells at standard pushup width,feet shoulder width apart), do a pushup, row one side, do a pushup, row other side, etc. for as many reps as you can.

WOD:  7 Rounds for Time

7 Snatch


7 Snatch Balance

REC:  5 Rounds

10 Box Jumps

10 Ball Slams

Tuesday, Sept 17th, 2013

Awesome work to everybody that showed up today!  We continue to see lots of PR's on the lifts, which is really inspiring.  Keep up the hard work!

Strength:  Shoulder Press 5x5

WOD:  "Hope"

Done in Fight-Gone-Bad format

3 rounds, 1 minute at each station to get max reps, 1 minute of rest at the end of the round.


Snatch (75/55)

Box Jumps (24)

Thruster (75/55)

Chest-2-Bar Pull Ups

REC:  Foam Roller