Thursday, 1 Feb 2018

Open Workout 17.1

For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Tuesday, 30 Jan 2018

Benchmark Tuesday!

Skill:
Muscle-up progression

WOD: Grace
30 Clean-and-Jerks (135/95)

Monday, 29 Jan 2018

Strength:
Snatch- 3-3-3-3
Deadlift- 2 x 20 touch & gos

WOD:
30-20-10
C2B
Shoulder to Overhead (S2O)

Tuesday, 9 January 2018

Tuesday, 9JAN2018
Warm up 5 min Double Under Practice
Chippy Dippy
For time:
100 Air Squats
80 Hand Release Push Ups
60 Front Squats 75/55
40 Ring Dips
20 Overhead Squats 75/55

Monday, 8 January 2017

Unfortunately, many coaches are out this week. Even if no coach is available, a WOD will be posted.

For Monday:

"DT"
5RFT
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push Jerks (155/105)

First Foundations Class of 2018!

Join us for our first Foundations Class of 2018, on Saturday, Jan 6 from 0700-0900!

Saturday, 6 January 2018

2,000M Row (shoot for sub 8 minutes)
EMOM 10
5 pull-ups
10 push-ups
15 air squats

Friday, 5 January 2018

Deadlift
5-5-3-3-3

then, AMRAP 12
10 Box jumps
10 Kettlebell swings (53/35)
10 Push press (115/85)

Thursday, 4 January 2018

Happy New Year! We'll start regular classes and programming on Thursday, 4Jan.
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats