menu close menu

Latest Posts

0 comments

New Years Eve

Warm-up: Coach's Choice. Big Cindy/ Little Cindy 20 min Amrap 1 rd= 5 Pull-up 10 Push-up 15 Air Squat 5 DeadLift (95/65) 10 Push-Press 15 Back Squat

read more
0 comments

Count Down to 2016

Warm-up: 500 M row (easy pace) Mobility Banded Shoulder Stretch Pigeon Stretch Lunge Stretch Down Dog Pose Puppy Dog Pose https://youtu.be/B_G9_9J-0dg Movement Prep 2 rds 10 Kb Swing 10 Wall Slides 10 O/H Squat 10 minutes of Skill Work Athlete's Choice Conditioning: 20 minute Cap Run 400 meters 30 one-arm snatches, left arm (53/35) 30 one-arm snatches, right arm 30 Goblet Lunge Run 400 meters 20 one-arm snatches, left arm 20 one-arm snatches, right ...

read more
0 comments

Grey Skull

Warm-up: 2 min on AD at 50% 2 min on rower at 50% Mobility Banded Shoulder Stretch Pigeon Stretch Straddle Stretch Saddle Stretch Lunge Stretch Movement Prep 2 rds 10 Kb Swing 10 Close Stance Goblet Squat 10 Wall Angels Conditioning: With a Running Clock 0-7 min Grace 30 C&J (135/95) 7-12 min Rest 12-22 min Amrap 5 CTB Pull-up 10 WallBall *must go unbroken on both movements* *Remainder of Class will be spent on Skill ...

read more