WOD 10.28.11

Team ‘Fight Gone Bad’

Bring your rowing skills…rowing will be tracked each class!

WOD 10.27.11

Barbell Cleans

5×5

Thanks to everyone who brought their guests today!

Saturday – 9:30am – you still have another chance!

WOD 10.26.11

Bring Your Friend Day

ALL CLASSES TODAY and SATURDAY!

Group AMRAPS!

W.O.D. 10/25/11

Back Squat 5×5

Great job at the 5k  and for a great cause everyone!

Anna’s Run/ Walk to stop Domestic Violence 10/23/11 

W.O.D. 10/22/11

“Kettlebell Ring of Fire”

W.O.D. 10/20/11

“The Lauren”

1 Round for time:

10 Pull-ups

20 Box jumps

30 Burpees

40 Wall ball

50 HR push-ups

60 Swings

70 Jump ropes

W.O.D. 10/18/11

Kettlebell Complex:

AMRAP in 20:

5 Swings L

5 Cleans L

5 Front Squat L

30 Mt Climbers

5 Swings R

5 Cleans R

5 Front Squat R

10 Burpees

W.O.D. 10/17/11

Jerks: Take 15 min to work up to 1RM of the day

Sandbag power cleans 3×10

1  hand  KB swings (face level) 3×20

W.O.D. 10/14/11

7 Rounds:

Lateral Swings L 1 min

Lateral Swings R 1 Min

Jump Rope 1 Min

W.O.D. 10/13/11

KB Snatch Latters 2-10