WOD 12/31/16

WARM UP

Coach Led DROM

METCON 

“THE CHIEF”

5 Rounds – Max. Reps in 3 minutes – 1 min rest between rounds

3 Power Cleans (135/95 )
6 Push Ups
9 Squats

ADVANCED

5 Rounds – Max. Reps in 3 minutes – 1 min rest between rounds

3 Power Cleans (155/115)
6 Push Ups
9 Squats

POST CLASS

5m Rolling Out


War of the Centurions

We are getting close to the final days of registration! We still need more folks to get off the fence and just do it! Don’t be intimidated or scared- this is just a good day of fun, workouts, and proving you are better than you think you are (and 95% of the population)! Who cares if you win or don’t! It’s all for fun, so register and make some memories!!


Megan – strong.

WOD 12/30/16

No 630 PM class tonight. Regular WOD at 530 PM. B&G to return next week. All other classes are still running as usual!


WARM UP
400m Run
Coach Led DROM

METCON

3 Rounds

400m Sprint
15 Deadlifts (BW)
500m Row
30 Double Unders

ADVANCED

3 Rounds

400m Sprint
20 Deadlifts (BW)
500m Row
50 Double Unders

POST CLASS

Lower Back/Calves Stretching


War of the Centurions

We are getting close to the final days of registration! We still need more folks to get off the fence and just do it! Don’t be intimidated or scared- this is just a good day of fun, workouts, and proving you are better than you think you are (and 95% of the population)! Who cares if you win or don’t! It’s all for fun, so register and make some memories!!


WOD 12/29/16

WARM UP

Coach Led DROM

METCON

5 Rounds

7 Manmakers (35/25)
10 Pull Ups
200m Run

ADVANCED

5 Rounds

7 Manmakers (55/35)
10 Pull Ups (CTB)
200m Run

POST CLASS

Lat/Shoulder/Pec Stretch


War of the Centurions

We are getting close to the final days of registration! We still need more folks to get off the fence and just do it! Don’t be intimidated or scared- this is just a good day of fun, workouts, and proving you are better than you think you are (and 95% of the population)! Who cares if you win or don’t! It’s all for fun, so register and make some memories!!


Coach Taylor – no excuses.

WOD 12/28/16

WARM UP

Coach Led DROM

METCON

4 Rounds

25 Swings (55/35)
20 Box Jumps
15 Burpees
10 Thrusters (95/65)

ADVANCED

3 Rounds

25 Swings (70/55)
20 Box Jumps
15 Burpees (over bar)
10 Thrusters (115/85)

POST CLASS

Banded Hip/Quad Stretching


War of the Centurions

We are getting close to the final days of registration! We still need more folks to get off the fence and just do it! Don’t be intimidated or scared- this is just a good day of fun, workouts, and proving you are better than you think you are (and 95% of the population)! Who cares if you win or don’t! It’s all for fun, so register and make some memories!!


WOD 12/27/16

WARM UP

1000m Row
Coach Led DROM

METCON

21-15-9

Row – Calories
Power Snatch (95/65)
Sit Ups (25)

Then: 400m Run

ADVANCED

21-15-9

Row-Calories
Snatch (135/95)
Toes to Bar

Then: 400m Run

POST CLASS

Shoulder/Lower Back/Ab stretch


 War of the Centurions 

We are getting close to the final days of registration! We still need more folks to get off the fence and just do it! Don’t be intimidated or scared- this is just a good day of fun, workouts, and proving you are better than you think you are (and 95% of the population)! Who cares if you win or don’t! It’s all for fun, so register and make some memories!!

Shauntele gettin’ after it!