Fall Gym Party @ noon on Saturday 11/2/13, WOD at 11AM FITNESS: A. RDL @2020; 10-15×3; rest 2 min +… Read more Friday 11/1/13

  FITNESS: For time: run 600m (can sub AD) 50 air squats run 400m (can sub AD) 30 sec tuck… Read more Wednesday 10/30/13

FITNESS: Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit… Read more Tuesday 10/29/13

FITNESS: Complete as many rounds as possible in 15 minutes of: Row 250 meters (can sub 25 SDHP if rower… Read more Monday 10/28/13

FITNESS: Four rounds for time of: 20 Burpee pull-ups 20 Back Squats @ 50-65% Run 200 meters PERFORMANCE: A. Squat… Read more Saturday 10/26/13

FITNESS: 21-15-9 rep rounds for time: Front Squat @ 75% 1RM Push Up Burpee Box Jumps – 20-24″ Notes: –… Read more Friday 10/25/13

FITNESS: A. DB hang power clean; 5-7 x 5; rest 2 min B. Back squat; build to a 20 rep… Read more Wednesday 10/23/13

Amanda Goodman 300lb BS FITNESS: A. PC- find a max in 12min B. FS @ 20X2; 2-3 x 3; rest… Read more Tuesday 10/22/13

FITNESS: “Filthy 50” or “Dirty 30” for time: 50/30 Box jump step down, 24 inch box 50/30 Jumping pull-ups 50/30… Read more Monday 10/21/13

FITNESS: for reps: 5 min wall balls 4 min T2B 3 min push ups HR 2 min BJSD – 20″… Read more Saturday 10/19/13