11/30/12

GMOD Strict toes-to-bar Pull overs MOD Snatch complex WOD 5 Rounds -5 ??? -10 ???

11/29/12

GMOD Shoot thrus Wall walks MOD Push jerk WOD 21-15-9 Pull ups Deadlifts @ BW Run a lap after each couplet

11/28/12

GMOD Clapping push ups Weighted strict pull ups MOD Back squat WOD Emily 3 Rounds -11 Thrusters (135#/95#) -28 Box jumps (24″/20″) -85 Double unders

11/27/12

GMOD Front lever Back lever MOD Overhead squats Snatch balances WOD 100 double unders 90 supermans 80 squats 70 sit ups 60 lunges 50 push ups 40 box jumps 30 wall balls 20 burpees 10 pull ups

11/26/12

GMOD Handstand push ups Hollow holds MOD/WOD Deadlifts 1-1-1-1-1-1-1

Schedule Changes for the Week

We’re back to our regular schedule except for Friday evening. Classes on Friday evening will be at 5:00 PM and 6:00 PM.  The onramp class will also be at 6:00 PM Schedule & Prices

11/22/12

WOD 500 air squats for time Happy Thanksgiving!

11/21/12

MOD Tabata double unders, 8×60:30 WOD Helen meets Grace 3 rounds 400m run 21 kettlebell swings 12 pull ups Then…. 30 clean & jerks *teams of 2, one partner works at a time, split up the reps as you see fit **both partners run together ***one barbell and one kettlebell per team

11/20/12

KAREN 150 wall balls ELIZABETH 21-15-9 Squat cleans Ring dips

11/19/12

ANNIE 50-40-30-20-10 Double unders Sit ups CHRISTINE 3 Rounds 500m row 12 deadlifts, BW 21 box jumps, 24″