30 Aug WOD- Sunday, Aug 31
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Strength: Bench Press- Find 1 rep max. Then drop 15% and do max reps WOD: Every...
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29 Aug WOD- Saturday, Aug 30
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobility: 1. Banded Heel Cord- Anterior Approach x20 2. Banded Heel Cord- Posterior Approach x20 3. Overhead Tissue...
28 Aug WOD- Friday, Aug 29
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Mobilize: 1. Ankles: Banded Heel Cord- Anterior Approach 2. T-spine: T-spine smash 3. Hips: Trailing Leg Hip Extension WOD:...
27 Aug WOD- Thursday, Aug 28
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 28 Skill work: 3 rounds- 5 Skin the Cats 5 Swing Hip to Rings 5 Parallelets/Box Shoot Through...
26 Aug WOD- Wednesday, Aug 27
Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 27 (3/6/14 repeat) Strength: Split jerk 6 x 1 @ 85-90% of 1 RM WOD: 8 min...
25 Aug WOD- Tuesday, Aug 26
WOD- Tuesday, Aug 26 Warm-up: agility ladder drills Strength: Back Squat Every 2 min 4 @ 70%- 5 sets WOD: Buy in- 6- 50 ft drags with heavy sled/prowler/ tire (straps) then, 9-6-3 Squat cleans @ 80% L-Sit...
24 Aug WOD- Monday, Aug 25
WOD- Monday, Aug 25 Benchmark WOD: “Filthy Fifty” 50 Box Jumps 24/20" 50 Jumping pull-ups 50 KBS 50 Walking Lunges 50 K2E 50 Push Press (45/35) 50 Good mornings (45/35) 50 Wall balls 50 Burpees 50 Double unders Scale: “Dirty 30” WOD...
22 Aug WOD and PARTY- Saturday, Aug 23
After WOD today celebrate our Year Anniversary of being in our new building with new partners, Joe "LJ" Talmadge, Jason "JCook" Cook, Alexis "Young Hollywood" Garrod, and Bevan "B" Lew!...
21 Aug WOD- Friday, Aug 22
WOD- Friday, Aug 22 Strength: Bulgarian Split Squats 4 x 8-10 *25 hollow rocks between each set. WOD - 18 min AMRAP: 20, 30, 40 Lat bar hops/ DU 8, 16, 24 FR Lunges 1,2,3 Rope...