Monthly ArchivesNovember 2014

Gravy Train standard

Strength: Push Press (Last week of 3RM)
Work to a 3 RM, then 3@ 95% and 3@ 90% of 3RM
2 Person Team WOD: Gravy Train
60 Air Squats
50 Pull-Ups
50 KB Swings (55/35)
50 Goblet Squats (55/35)
40 Pull-Ups
40 S20H (95/65)
40 OHS (95/65)
30 Pull-Ups
30 KB Swings (55/35)
20 MINUTE TIME CAP!!!!

Continue Reading

Jenny standard

Class Times: 7:30, 8:30 and 9:30 AM ONLY
HERO WOD: Jenny
20 Minute AMRAP
20 OHS (45)
20 Back Squats (45)
400m Run
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center [...]

Continue Reading

Run Diane Run standard

TEST: 3 Minutes
Row For Max Calories In 2 Minutes Followed By Max Air Squats in 1 Minute
STRENGTH: Push Press
Work to a 3RM, then 3 @ 95 and 3 @ 90 of 3RM
Run Diane Run
21-15-9
Deadlift (225/135)
HSPU
200m Run After Each Set
HOLIDAY HOURS:
THANKSGIVING: 7:30, 8:30 and 9:30 AM Only
FRIDAY: 7:30, 8:30 and 9:30 AM Only
SATURDAY: 9:00 AM WOD
SUNDAY: [...]

Continue Reading

This is a unique website which will require a more modern browser to work!

Please upgrade today!