Monday 4.16.12
Strength/skill: 5 x 5 Thrusters Rest :90 8 Rounds For Time: 7 Hang Power Snatch (135/95) 10 Burpees NUTRITION CHALLENGE SUCCESS STORY… Name: Turner Gaw Why did you choose to do the Nutritional...
View ArticleTuesday, 4.17.12
Strength/Skill: 3 x 10 GHD Reverse Crunch For Time: Run 600m, then… 5 Rounds of: 5 Chest to Bar Pullups 9 Back Squats (155/105) Then, Run 600m COACH BILLY EXPRESSING HIS RELAXED STATE KSTAR EXPOSES THE...
View ArticleWednesday, 4.18.12
Strength/Skill: 4 sets of: 7 DB Power Cleans :60 Lax Ball across Arch “Death by Push Jerk/Lateral Jump” 1 Push Jerk/1 Lateral Jump 2 Push Jerk/ 2 Lateral Jump 3 Push Jerk/ 3 Lateral Jump Continue in...
View ArticleThursday, 4.18.12
Strength/Skill: 3 sets of… 8-10 Y’s on the floor :60 Lax ball on pec AMRAP in 20 minutes: 250m Row 10 Ring Dips 15 Overhead Walking Lunges (45/25) ERICA WAGNER IN THE HOLE HOW CAN YOU BECOME A BETTER...
View ArticleFriday, 4.20.12
Strength/Skill: 3 x 8-10 Ring Rows 25 Hammy Pumps with Band AMRAP in 20 minutes: 10 Sumo Deadlift High Pulls (95/65) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) *PARTNER WOD GETTIN’ TO BE BEST...
View ArticleMonday, 4.23.12
Strength/Skill: 5 x 3 Deadlift :60 double lax ball lumbar spine For time: 10-9-8-7-6-5-4-3-2-1 reps of Deadlift (185/135lbs) Shoot thru’s GHD hip extensions Song Dodd shares about her success with the...
View ArticleTuesday, 4.24.12
Strength/Skill: 3 x 10 Scapular Retraction :60 Bully Stretch “FRAN” For Time: 21-15-9 of… Thrusters (95/65) Pull-ups WHEN WAS THE LAST TIME YOU HAD A LACROSSE BALL UNDER YOUR GLUTE/HIP REGION? THIS...
View ArticleWednesday, 4.25.12
Strength/Skill: 4 sets of… 6-8 Shoulder Taps :60 Pancake Calves AMRAP in 12 minutes: 30 Double Unders 30 Ground to Overhead (45/25) :30 L-Sit Hold SIGN UP FOR POKER NIGHT THIS FRIDAY! 8-10PM, $20...
View ArticleThursday, 4.26.12
Strength/Skill: 3 sets of… 10 Wall Squats :60 Calf Stretch on Pole 5 Rounds for Time: Run 400m 7 Squat Cleans (135/95) WHY WARM-UP? Warming up for a CrossFit WOD is essential. The intensity that is...
View ArticleFriday, 4.26.12
Strength/Skill: Press 1-1-1-1-1-1-1 For Time: 100 Burpee Pull-ups KIPPIN’ FREE WEEK IS COMING UP! MAY 14-18TH, ALL CLASSES ARE OPEN FOR YOUR GUESTS. START INVITING PEOPLE NOW! “BEAT THE STREETS”… The...
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