***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.Pre-order your flag shirts. The order sheet will...Read More

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies. Pre-order your flag shirts. The order sheet...Read More

Strength- Deadlift 5,5,5,5,5+ Wod- 1600M row buy in (or Mile run) Then 3 rounds for time 15 deadlifts 225/155 15 Wall Balls 15 Goblet squats- 70/55Read More

Strength power snatches- work to a heavy 2 2,2,2,2,2,2, Wod- 45 ghd sit ups (sub regular sit ups) if you havent done ghd sit ups in a wod before, just do regular sits ups and we can practice ghd after class. 30 Power snatches 95/65 100 doubles 30 power snatches 95/65 45 Ghd sit upsRead More

warm up Run 800 50 sit ups Strength- Back squat 5,5,5,5,5+ same percentages all week Wod For Time: 40 Thrusters (95/65) 40 Bar Facing Burpees 30 Thrusters (95/65) 30 Bar Facing Burpees * 15 min Time Cap *Read More

Warm up- Row 500m 25 empty bar strict presses Strength Strict press 5,5,5,5,5+ add 5 pounds to the number you were working with the last 4 weeks 5+ set is at 85% Wod- Week day team wod- Teams of 2 12 minute time cap Split work however you want. Row 1500 (rx) or Row 1000...Read More

Front Squat 5,5,5,5,5 Wod- Staggered starts if we have more than 4 more rope climbers 8 rope climbs (sub scaled rope climb laying of floor pulling up 16 times) or 40 ring rows Run 800M run 80 slam ballsRead More