3/15/13 “Hot Diggity Dog”

Strength: Front Squat Conditioning: 12 Minute AMRAP 15 Thrusters (95/65) 10 Knees to Elbows 1  Rope Climb (20 foot)   *Wear some long socks or pants for the rope climbs!!!

12/26/12 ‘Cookie Slam’

Hope everyone had a great Christmas! Time to get back to work and burn off those cookie calories. We will be returning to our regular schedule today of 6am, 5:30pm, 6:30pm Strength: Front Squat Conditioning: A) 10 min EMOM Row for Calories start at 6 Cals, increase...

Wednesday 12/12/12 “Mr. Cleangenes”

Strength:  Front Squat   WOD:  “Mr. Cleangenes” 20 minute EMOM Odd minutes:  3 squat cleans Even minutes: 20 bar jump overs 5:30 class getting their clean on!