by Madeline Volk | Aug 28, 2018 | WODs
warm-up: Dynamic Skills: 1RM Clean & Jerk WOD: AMRAP 4: Cleans (135/95) Rest 2:00 AMRAP 4: Front Squats (115/80) Rest 2:00 AMRAP 4: STOH (95/65)
by Madeline Volk | Aug 27, 2018 | WODs
warm-up: CFH Oly Warm-up Strength: 1RM Snatch WOD: For time OR 7:00 time cap 42 DUs 42 air squats 42 KBS 30 DUs 30 air squats 30 KBS 15 DUs 15 air squats 15 KBS 30 DUs 30 air squats 30 KBS 42 DUs 42 air squats 42 KBS...
by Madeline Volk | Aug 26, 2018 | WODs
Please note: This is the last week of the 6:30pm class on Monday & Wednesday. Our Teens program is open for enrollment starting Sept. 9-Oct. 4. Classes will be held Sundays at 10am, and Tuesdays & Thursdays at 3pm. Thanks to Bridgette, bus #15 can drop the...
by Madeline Volk | Aug 25, 2018 | WODs
warmup: Coach’s Choice Strength: 1RM Strict Press WOD: AMRAP 18: 20 WBs 200m run 20 KBs 200m row 20 burpees to a 6″ target
by Madeline Volk | Aug 24, 2018 | WODs
warmup: 1:00 in each, 3 rounds through: Row Jumping lunges Bike DB Deadlifts *alternate stations Strength: 2RM Back Squat WOD: 2RFT: 10 Deadlifts (185/125) 12 Lateral Burpees then directly into 2RFT: 10 Deadlifts (135/85) 12 Lateral...
