**Remember, there won’t be 7am or 8:30am classes on Monday** Warmup: 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds When finished, do abs.
CONTINUE READINGRemember, there is NO 7am or 8:30am class today! Warmup: max plank hold, 10 pull-ups, 20 jumping squats WOD: 2000m row then, 100 m walking lunges 100 Hand release pushups 100 sit ups (ab mat or GHD) Roll out and stretch
CONTINUE READING**Please note change of Schedule for Fri 9/13/13 and Mon 9/16/13. There will only be the 5:45 am class on Friday and there will only be the 5:45 am class and the evening classes on Monday. Please chat with me if we need to make alternate arrangements for you to get your WOD done on more »
CONTINUE READING**Please note change of Schedule for Fri 9/13/13 and Mon 9/16/13. There will only be the 5:45 am class on Friday and there will only be the 5:45 am class and the evening classes on Monday. Please chat with me if we need to make alternate arrangements for you to get your WOD done on more »
CONTINUE READING**Please note change of Schedule for Fri 9/13/13 and Mon 9/16/13. There will only be the 5:45 am class on Friday and there will only be the 5:45 am class and the evening classes on Monday. Please chat with me if we need to make alternate arrangements for you to get your WOD done on more »
CONTINUE READINGWarmup: run 400 m Death by Double unders Sit ups Five the first minute, go up by 5 every minute on the minute.
CONTINUE READINGIn lieu of my birthday, we get to welcome 40’s. We’ll call this “F’ing Forties” ha!! Warmup: 400 m run For time: 40 Box Jumps 40 GHD Sit-ups 40 Kettlebell swings (53/35#) 40 Walking lunges, steps 40 Toes to Bar 40 Back Extensions 40 Wall balls 40 Burpees 40 Squats 40 Shuttle Run
CONTINUE READINGGet Tanked will be here today! Remember to not eat for 2 hours prior, bring a swimsuit and towel. Test will only take a few minutes. It’s still not too late to get tested, just show up between 4:30 and 7 and we’ll fit you in, bring a friend too if you wish.. Warmup: Burgener more »
CONTINUE READING**Sign up for your body fat test*** Special Labor Day WOD at 9am! WOD: “Hotshots19” This is a memorial WOD dedicated to the 19 member of the Ganite Mountain Hotshots team who lost their lives on June 30th 2013. 6 rounds: 30 squats 19 Power Cleans 135/95 7 strict pullups 400m run
CONTINUE READINGSign up for your Body Fat Test!!! Run 800 m (or row 1000m) 30 min AMRAP 5 handstand push-ups 10 pistols (each leg) 15 pull-ups 20 straight legged dead lifts 95#
CONTINUE READING
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