Thursday 12/27/12 “Shoot from the Hip!”

Skill:  Rope climbs   Conditioning:  “Shoot from the Hip!” Tabata (20 secs of work followed by 10 secs of rest; repeat 8x) Pistols KBS Med. Ball Squat Cleans KB SDLHP Shuttle Run   REMEMBER, GRAND OPENING ON SUNDAY, JANUARY 6TH!  Events kick off...

Monday 12/10/12 “Helene”

Strength: bench press   WOD: “Helene” (Helen’s meathead cousin) 3 rounds for time of 300m row 21 pull-ups 12 KBS...

Saturday 12/8/12 “Bastian Balthazar Bux”

WOD:  “Bastian Balthazar Bux” There will be a running clock for the entire wod Wod#1 3 Rounds (5 min to complete) 5 thrusters 135/95 10 box jumps (30/24)   At the 5 min mark, start Wod #2 4 Rounds (10 min to complete) 10 KBS  70/53 20 hand release...