Wednesday

If you guys could wear your singlets that would be great! WU 3 Rounds or 10 mins 7  Slamballs Bear Crawl the length of the gym…

Time Warp Tuesday

Troy always makes great faces…for the camera WU 2 Flat Loops JunkYard Dog Challenge 5 mins Double Under Practice : Max consecutive DU’s Winters coming..learn this…

Monday

Curtis making the pivot on the shuttle sprints. WU 4 Rounds or 10 mins 10 Wallballs Burpee Broad Jump the length of the gym Down 10…

Saturday Recap

Allie sled dragging today. WU 2 Flat Loops 4x Bear Crawl lengths Down / Burpee Broad Jump Back WOD 20 Mins Teams of 3 P1: Pacer…

Friday

WU 5 min Cardiovascular -Row, Run, Ski, Jumprope 5 min Burpee Basketball 5 min Warm-up of Weakness Movement WOD – OBJ: Testing Day Pick a Strength…

Thursday

Johnna on the sled drag/ring push-up WOD WOD ?????????? Maybe it’s a benchmark?

Wayback Wednesday

Emily going with the heavy KB for the headcutter WOD WU Dynamic WOD 5-4-3-2-1 DH Pullup (1RM ) then 21-15-9-6-3-1 of: Overhead Squats Box Jumps Toes…

Tuesday

Make everything harder and then what was hard before will be easy! WU Junkyard Dog 6 Min Gimme Gimme Relay (2 laps) WOD – OBJ: High…

Monday

Mark & Curtis on the wallball sprint a few weeks back WU 3 Laps Bear Crawl 3 Burpees at each end 2 Laps Burpee Broad Jump…

Friday

Keep Working on those Goals! WU 5 min Jump Rope Practice  or Max Consecutive DU’s Tabata Call Out Yoga Flow WOD 6 Mins to warm up…

Thursday

At least it’s not your cat…. We spied this hawk on the way out to the breakwater the other day. He tried to fly away but…

Wednesday

A common sight likely in the future. You should have one, if you don’t already. WU Row & Ski Technique Run Through WOD – OBJ: Skill…