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Even our plyo boxes are tough! WOD 3-1-12 20 Mutant Man-Makers for time (45/30) AMRAP in 5 minutes: 10 DB Push Press(45/30) 10 DB Deadlift 10 Pushups Use the same set of dumbells for deadlifts as [...]

 WOD 3/1/12 “Neal” 4 Rounds: 22 Overhead Squats (135/95) 22 Pull-Ups 22 Box Jumps (24/20)   Don’t forget the noon class has moved to 11:30am. Saturday we will not have any [...]

WOD 2/29/12 2k Row Time Trial   3 Rounds: 10 Squat Clean Thrusters (45/30 Dumbbells) 20 Kettlebell Swings (55/35) 30 Double Unders   Don’t forget the noon class has moved to [...]

WOD 2-29-12 Pull-Up Skill Work 4 Rounds: 10 “Leaping Pull-Ups” 10 “Leaping Lunges” 10 “Box Leaps” HAPPY LEAP DAY Dont forget about the Grand Opening this [...]

 WOD 4/28/12 Front Squat – Find a 3 rep max   10 Rounds: 10 Air Squats 10 Hollow Rocks 10 Push-Ups   Don’t forget the noon class has moved to 11:30am.

             Loving the huge turnouts for the evening classes!!!   WOD 2-28-12 Deadlift 5-5-5-3-3 Make the last set a 3 Rep Max Attempt “Annie” 50-40-30-20-10 Sit-Ups Double Unders [...]

Puttin in some work on the pullup rig WOD 2-27-12 Clean Progression: 5 light sets of 5 4 Rounds: 200 M Run 10 Cleans (135/95) 10 Barbell Pushups Our Grand Opening is this Saturday!!! Make plans [...]

 WOD 2/27/12 Squat Snatch – Work up to a heavy single   AMRAP in 10 minutes: 1 Squat Snatch 100m Sprint Increase squat snatch by one rep every round   THE NOON CLASS HAS MOVED TO 11:30!

WOD 2-24-2012 400m Time Trial 3 rounds: 400m Run 15 Man Makers 25 Double Unders This will be our first opportunity to post some times on the board. So, make sure you post your times after class. [...]

 WOD 2/24/12 AMRAP in 10 minutes: 15 Push-Ups 15 Sit-Ups 15 Air Squats 15m Bear Crawl (down and back)     Starting Monday, February 27 we will be moving the Noon class to 11:30am. Also, [...]