February 4, 2017 ANNOUNCEMENT: Due to not enough sign ups, The Self Defense Class that was scheduled for 11:00am has been CANCELLED for today. Team WOD – “Super Bowl Sunday” Teams of 3 complete the following workouts to earn points. Entire workout must be completed to receive the valued points; partial points will not be...Read More
February 3, 2017 Strength: A. Hang Clean: 5×5 (prog. loading) *These can be Power or Squat. B. Sumo-Deadlift High Pull: 3×10 (prog. loading) *Focus on hitting Full Extension for the SDHP. Don’t just use all arms, start from the legs and extend aggressively through the hips. Metcon: Four, 3:00 Rounds of: 500m Row AMRAP Power...Read More
February 2, 2017 Gymnastics: Pull up Complex 4 sets of: Rx: 4 Deadhang Pull ups + 3 Kipping Pull ups Rx+ 3 Bar Muscle ups + 4 Deadhang Pull ups + 3 Kipping Pull ups *If unable to complete this as a full complex, break it down and complete each piece separately. Focus on doing...Read More
