Thursday 5/25 WOD
Strength: Power Clean Metcon: rowing
Wednesday 5/24 WOD
We have some exciting things coming your way! Stay tuned... Strength: Split Jerk Metcon: 21-18-15-12-9-6-3 push jerk cals on bike or...
Tuesday 5/23 WOD
STRENGTH: 5 rm touch and go deadlift; METCON: 4 RFT: -10 hang power cleans 95/65, -10 thrusters 95/65, -10 burpees to 6" target
Monday 5/22 WOD
It's re-test week! Get in and get ready to get some PR's!! "Murph" is this Saturday at 9AM! Plan to stay after while we grill out! ...
Saturday 5/20 WOD
See you at the Yorktown beach at 9am!! There will not be a class at the box!
Friday 5/19 WOD
Strength- Power Clean Metcon- 4 RFT- 20 air squats 20 push press
Thursday 5/18 WOD
Strength: Back Squat Metcon: FT: 50 lateral bar burpees 30 front squats 15 ring dips
Wednesday 5/17 WOD
Strength: Squat Snatch Metcon: 3 RFT: 20 kbs 60 dubs Rest 2min.
Tuesday 5/16 WOD
Beach WOD Saturday! See you at Yorktown beach down by the Pub at 9AM! Strength: Push Jerk Metcon: 3 RFT: run 800m 14 hang power cleans
Monday 5/15 WOD
We hope all our Mama's had a wonderful mothers day! Strength: Deadlift Metcon: "Angie" FT: 100 pull ups 100 push ups 100 ab mat situps...
