November 25, 2017

HELLO AGAIN MY FRIEND! IM SO SORRY. THERE IS NO CLASS TODAY. 

GO NOW AND REST. 

GOOD BYE MY FRIEND.... see you on monday (draumatic music)

November 24, 2017

REALLY? YOU WANNA WORKOUT AFTER LAST NIGHT'S FEAST?

WELL THERE'S NO CLASS TODAY MY FRIEND. REST UP FOR NEXT WEEK ;)

November 22, 2017

GIVE THANKS! FOR THERE IS NO CLASS TODAY MY FRIEND!

November 22, 2017

THERE IS NO CLASS MY FRIEND

November 21, 2017

ENDURANCE

"DEATH BY CINDY"

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

*complete 1 round every minute until failure

30 MINUTE TIME CAP

MAIN WOD

SKILL:

3x8 Side Single Leg RDL with Dumbells

WOD:

FOR TIME:

800m Sprint

then,

10 HSPU

20 KBS

30 DU

40 Single Arm DB Push Jerk

50 TTB

60 Burpees

November 20, 2017

ENDURANCE

FOR TIME:

1 Mile Run

2K Row

50 Burpee Box Jump Overs

MAIN WOD

"24 Minute Tabata"

Tabata Row

Tabata Air Squat

Tabata Sit Ups

Tabata Push Ups

Tabata Pull Ups

*complete 8 tabata rounds of 1 movement before moving on to the next movement

*Tabata - 20 seconds of work and 10 se...

November 13, 2017

ENDURANCE

"DB FRAN"

21-15-9

CAL ROW

DB THRUSTERS

PULL UPS

MAIN WOD

12 AMRAP

*in teams of 3

Partner 1) 15 Cal Row

Partner 2) Max DB Push Press

Partner 3) Rests/Waits to alternate

November 11, 2017

MAIN WOD

Skill

Find 8 RM Deadlift

Rest 5 minutes then...

WOD

1 Mile Run 

November 10, 2017

ENDURANCE

4 Rounds For Time

20 Calories

30 Kettle Bell Taters

400m Sandbag Carry (Heavy)

MAIN WOD

3 Rounds For Time

500m Row

15 Russian KBS

20 Push Ups

*13min cap

November 9, 2017

ENDURANCE

For Time

2000m Run

MAIN WOD

4 Sets For QUALITY

10 Back Squats (225/155)

50m Farmer Carry (right and left = 100m total)

*please scale if needed

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