BUY-IN: 400m Run PVC Warm-up Quick Snatch Review #1 WOD: “Annie” (10min Cutoff) 50 – 40 – 30 – 20 – 10 Double Unders Sit-ups (Games Style) #2 WOD: “Isabel”

BUY-IN: 800m Run Everett Warm-up Mobility WOD: Foam Roller – Hips – Hamstrings – Inner Thigh/VMO – Quads WOD: “Diane” (10min Cutoff) 21 – 15 – 9 Deadlifts (225/155) Handstand Push-ups

This is a screen shot of our banner on the San Antonio Spurs website, Spurs.com! It’s on a rotation, so it comes up every few clicks! Go Courtney!

Don’t forget about our GRAND OPENING this Saturday, January 28th from 10:00am – 2:00pm! This week is going to be just awesome.  It’s an entire week based doing benchmark WOD’s!

BUY-IN: Everett Warm-up Strength WOD: 10 x 1 Banded Deadlifts (:30 Rest) *Choose 1 of 5 Weights (75/95/135-Purple Bands) (185/225-Dark Green Bands) WOD: For Time: 800m Run 50 Plate Ground-to-Overhead (45/25)

BUY-IN: Neck/Arm Circles :30 Drills (x 2) Mobility WOD:  Foam Roller Galore WOD: 3 RFT 20 KB Swings (24/16kg) 20 KB Cleans (10 each arm) 20 KB Single Arm Swings (10

We have officially had our doors open at the new facility for a little over 3 weeks and it has been a crazy 3 weeks!  Just like you, we are

BUY-IN: 400m Run PVC Warm-up 20 Squats 20 Gate Swings 37 Burpees… Strength WOD: Sled Push 8 x 100′ (:45 rest) WOD: 20min AMRAP 4 Shoulder Press (95/65) 6 Push-Presses 8

Those of you who came to Sunday’s classes are in for a treat! We have another Chipper today! This one is not as long or crazy, but more about bar