November 18 2014

Week 1 cycle 2 Plus assistance work Then Oly class tonight at 7:30

November 17 2014

5 rounds 15 toes to bar 10 box jumps 30 inches 5 HSPU Post time to comments.

November 14, 2014

10 strict press at 10 bar muscle ups 15 push press 15 strict chest to bar pull-ups 20 push jerk 20 kipping chest to bar pull-ups 135/95

November 12 2014

AMRAP 15: 400m run 20 sit ups 1 rope climb Post rounds to comments.

November 11 2014

*****TODAY***** No 5:30 am or PM. There will be a 9:00 am and 6:30 PM class. At 6:30 pm we will run BOTH the WOD for the day and Oly club at the same time. 9 Deadlift Max push up / suicide sprint 7 Deadlift…

November 10 2014

Schedule for Tuesday Veterans Day. No 5:30 am or PM. There will be a 9:00 am and 6:30 PM class. At 6:30 pm we will run BOTH the WOD for the day and Oly club at the same time. Please let me know if you…

November 8, 2014

3 Rds for time: 100 yd farmers carry AHAP 50 air squats 25 yard shuttle

November 7 2014

On the minute for 20 minutes Odd minutes 3 deadlifts at 60-80% of 2 rep max Even minutes 3-5 strict pull-ups

November 6 2014

1000 meter row 100 Russian twists 50 KBS to Russian Post time to comments. Then barbell club at 7:30. Deload week