.09.20.13
(Time)
PRE-WOD:
3 ROUNDS:
10 JUMPING SQUATS
10 PULL UPS
10 TOES 2 BAR
WOD:
10 BOX JUMP OVERS
15 PUSH PRESS 115/75
20 FRONT SQUATS 115/75
400 M RUN
20 FRONT SQUATS
15 PUSH PRESS
10 BOX JUMP OVERS
EXTRA:
2 K ROW FOR TIME.
100 BURPEES WITH A 6 INCH JUMP FOR TIME. | | 0% |  | |  | 0% |
|
.10.08.17
(Time)
Open gym from 10 - 12:30 | | 0% | | | | 0% |
|
0.06.21
(Time)
20 minute time cap
50 Pull Ups
75 Snatches
100 Cals.
Break this up any way you like. | | 100% | | | | 0% |
|
00.16.21
(Time)
10 Rounds
5 Power cleans
5 Pull ups
5 Push ups
5 Cals | | 100% | | | | 0% |
|
01.01.13
(Time)
HAPPY NEW YEAR!!!!!!!
WE ARE CLOSED TODAY BUT FOR YOU HOME WOD JUNKIES HERE YOU GO.
6 ROUNDS:
10 BURPEES
20 JUMPING SQUATS
10 HANDSTAND PUSH UPS
20 HR PUSH UPS | | 0% | | | | 0% |
|
01.01.14
(Time)
OPEN GYM FROM 8:30AM TO 10:30AM ONLY. NORMAL HOURS START AGAIN ON THURSDAY.
HAPPY NEW YEAR!!!! | | 0% | | | | 0% |
|
01.01.15
(Time)
HAPPY NEW YEAR!!!
CLOSED TODAY BUT WE'LL BE BACK TOMORROW. | | 0% | | | | 0% |
|
01.01.16
(Time)
HAPPY NEW YEAR CFSA!
2015 WAS REALLY GOOD TO US AND WATCH OUT BECAUSE 2016 WILL BE EVEN BETTER.
TODAY WE ARE CLOSED BUT WE WILL BE BACK ON SATURDAY. | | 0% | | | | 0% |
|
01.01.17
(Time)
Happy New Year everyone!
The gym is closed today. | | 0% | | | | 0% |
|
01.01.18
(Time)
Closed today and tomorrow.
Happy New Year!!!! | | 0% | | | | 0% |
|
01.01.19
(Time)
OPEN GYM TODAY FROM 10 Until 12. | | 0% | | | | 0% |
|
01.02.13
(Reps, Rx2)
**NORMAL HOURS**
5 MINUTE AMRAP:
RX1-135/95 RX2-95/65
5 DEADLIFTS
5 POWER CLEAN
5 THRUSTERS
5 MINUTE AMRAP:
5 BURPEES
5 PULL UPS
5 MED BALL CLEANS
5 MINUTE AMRAP:
10 WALL BALL
10 BOX JUMPS
EXTRA:
100 DOUBLE UNDERS
40 PISTOLS
30 HANDSTAND PUSH UPS | | 0% | | | | 0% |
|
01.02.14
(Time)
PRE-WOD:
5 ROUNDS:
10 DOUBLE UNDERS
10 HR PUSH UPS
WOD:
50 DOUBLE UNDERS
5 ROUNDS:
10 THRUSTERS 95/65
10 PULL UPS
50 DOUBLE UNDERS
EXTRA:
5 ROUNDS:
15 TOES 2 BAR
REST 60 SECONDS
3 ROUNDS:
50 WALL BALL
REST 60 SECONDS | | 0% | | | | 0% |
|
01.02.15
(Rounds)
WARM UP:
1K ROW
WOD:
15 MINUTE AMRAP:
2 BURPEE MUSCLE UPS OR 5 BURPEE PULL UPS
4 HANDSTAND PUSH UPS
6 CLEAN & JERKS 135/95
CONDITIONING:
3 ROUNDS:
30 CAL ROW
30 DOUBLE UNDERS
15 KETTLE BELL SWINGS 55/35
OLY:
12 MINUTES TO FIND YOUR HEAVIEST CLEAN. | | 100% | | | | 0% |
|
01.02.16
(Time)
TEAM WOD:
TEAM SPALDO IS BACK. COME IN TO SEE WHAT THEY HAVE PLANNED | | 0% | | | | 0% |
|
01.02.17
(Time)
Gym's closed today | | 0% | | | | 0% |
|
01.02.18
(Time)
Closed today but back to work tomorrow. | | 0% | | | | 0% |
|
01.02.19
(Rounds)
Mobility
Warm Up:
10 Front Rack KB Squats
20 Double Unders
20 Wall Ball
WOD:
15 Minute AMRAP
10 Hang Squat Cleans 95/65
10 Pull Ups
10 Dumbbell Snatches 50/35
Rest as Needed
500m Row Sprint. | | 100% | | | | 0% |
|
01.02.20
(Time)
Warm Up:
20 Cal Ski
Mobility:
Hips/Shoulders
WOD:
Buy In
100 Hollow Rock
100 Russian Twists 25/15
5 Rounds
9 Thrusters 95/65
10 Pull Ups
20 Double Unders | | 0% | | | | 0% |
|
01.03.13
(Time)
21.15.9
SQUAT SNATCH 95/65
PULL UP
9.15.21
HR PUSH UPS
MED BALL CLEANS
EXTRA:
5 ROUNDS:
200 METER ROW
20 DOUBLE UNDERS
10 BURPEES
5 ROUNDS:
5 MUSCLE UPS
10 PISTOLS | | 0% | | | | 0% |
|
more...
