Monthly Archives: September 2016

Friday – September 30, 2016

Warm-up
2 Rounds:
Run 200m
10 Toes to Ball
10 MB thrusters

WOD
#dontputyourfaceinit
AMRAP
30 Thrusters @ 95/65
15 Toes To Bar
30 Box Jumps @ 24/20
15 Sumo Deadlift High-Pull @95/65

BOOTCAMP
50-40-30-20-10
Slamball
Mountain Climbers
Run 400m


I'm sure you are wondering who is behind the "white" blob. Life lessons by this group include "don't put your face it in" and "how burnt do you want your tips"   

Thursday – September 29, 2016

AM:
5:30 - Class
6:30 - Class
8:15 - Class
9:30 - Class

PM:
3:30 - Class
4:30 - Class
5:30 & 6:30 - CLOSED Exclusive Coaching

Warm-up
Hip Series

ROMWOD : 20 Minutes

1. Rowing
3 x 500m @ 2k pace
2 x 500m @ :10 faster than 2k pace
2 x 250m + 250m @ Sprint / recover
1 x 1000 @ 5k pace
Rest = work

BOOTCAMP
"Track work"
10 x 400m, rest 1:00


Get up off that floor before Mrs. K see you rolling around in chalk