Thursday-150312

    Warmup: -3 sets: 5 Hollow Inch Worms (3 sec pause), 10 Zombie walks, 20 Mountain Climbers -10 PVC Passes -10 Scapula Push-ups Skill: Every 2 min x 10 min -8 HSPU (deficit as able), 8 Tall Box Jumps Conditioning: 5 Rounds for time -5 Deadlifts (275/185) -10  Burpees…

Wednesday-150311

  Warmup: 20 step monster walk, 10 ankle stretch each side, 20 step lateral walk, 10 hollow to arch swing, 20 banded squats WL: EMOM x 8 min -Even Min: 3 Back Squats @ 80% -Odd Min: 10 T2B Conditioning: 4 Rounds -2 min AMRAP: 6 Power Snatch (95/65), 25…

Tuesday-150310

    ***There will be NO 8am class today.  There will be open gym from 9-11am. Warmup: 20 step lateral walk, 20 box jump step downs, 20 back extensions, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean + Jerk: Every 90…

Monday-150309

    For those of you who have expressed interest in buying apparel that was available in our flash store, we will be taking your orders this week.  Get with Coach Matt to place your orders this week.   ***Special Attention- there will be NO 8am class tomorrow (Tuesday March…

Saturday-150307

Open Wod 15.2 We will brief the first heat at 930 and start at 940.  We will run as many heats as necessary to get everyone thru, and the heats will be first come first serve. Sleep well and be ready to work in the morning!  Can't wait!

Friday-150306

    I'll be posting the Open Wod here today and tomorrow.  We would like to have as many of you as possible join us on Saturday starting at 930am. For those of you who must do it on a different day/time then please let me know ASAP so we…

Thursday-150305

  The 515am On Ramp Class that was scheduled for this morning is canceled due to weather.  Check back here for any further class cancelations throughout the day. Warmup: 3 sets- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers -10 PVC Passes -10 Scapula Push-ups…
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