January 2010

This is for Gio   Helen  –  Three rounds for time: 400m run 21  x  kb swings  24kg / 16kg 12  x  pull ups

Special Announcement:  The afternoon class will be at 4:00pm due to the party.  See you all there.   Snatch – max for day Clean &... Read More

Five rounds for time:* 10  x  russian sit ups 10  x  renegade rows 10  x  pp 10  x  candle stick**   Christian     42:39 Juanita       44:21... Read More

O-Lifting: Tall muscle clean   –   3  x  3   (40% pc) Tall power jerk      –   6  x  3   (55% pp/pj) Tall muscle snatch –   3 ... Read More

Woof! 500m row  /  400m run 60  x  kb swings  24kg/16kg 50  x  mb cleans 40  x  bj  24” 30  x  push-ups 20  x  pull-ups... Read More

Who are these people? When are they from? O-Lifting: Rack Delivery   –   3”  x  5         (110% fs 1rm) Tall... Read More

Aliens vs Predators   (Men vs Women – take II) For time: 20  x  fh half moon pass 20  x  mr blob squats 20  x  dl... Read More

O-Lifting: Rack delivery   –   5”  x   5   (110% fs 1rm) from rack  PP  bnk          –    ... Read More

Welcome back my friends to the show that never ends…..We’re so glad you could attend come inside, come inside. — Emerson, Lake, and Palmer Espresso... Read More

  A missed day is a missed opportunity.  Yesterday’s WOD was an opportunity.  It was one of those epic workouts that challenges you to keep... Read More