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Articles

Sunday Funday

WARM UP: Plyos SKILL: Set up for WOD WOD: 7:00 AMRAP 6-Power Snatch (115/75) 12- WBS (20/14) 3:00 REST 7:00 AMRAP 12- AM Sit-ups 6- BP To Pull-Up 3:00 REST

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Sunday Funday

WARM UP: Teams Of 2 ME Cal Bike 8:00 SKILL: Into WOD WOD: 6 RFT 12-DB Box Step Overs 12- Decline Push-ups 12- T2B 6- BPs :90

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Dream Team

WARM UP: 10 Burpees 5 Inchworms with PU 10 Air squats 5 Baby squats SKILL: 10 Empty BB thrusters 5 Empty BB clusters WOD: For Time Teams of 3 Row

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Sunday Funday

WARM UP: Plyos SKILLS: Into WOD WOD: 8 RFT (28:00) 200m Run 10 BSQT (155/115) From Rack 10 C&J (115/75) 10 WBS (20/14) 2 Person Groups 2 BB Per Group

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Labor Day 8am and 9am

WARM UP: 400m Run Plyos SKILLS: Into WOD WOD: 400m Run 50 Back Squats (45/33) 50 Shoulder to Overhead (45/33) Run 400M 50 Pull-ups 50 Push-ups Run 400M 50 Box

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“The Seven”

WARM UP: 10 Push Ups 10 Air Squats 10 Knees Above Hips 20 Banded good morning 10 KBS 5 KB Push Press per arm 10 Ring Rows 3 x 15

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Grinder

WARM UP: 400m Row 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Every 2:00 for 10:00 6 Back Squat

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June 2018 Athlete of the Month

Congratulations to Jill Teixeira for being selected as the June 2018 Athlete of the Month. Jill has been a staple of the 8:30 am for the past 2 years. She

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