27
Oct 2012

10/28/12

 

"Home WOD"

Start at your house or another starting point and run 15 minutes out then turn and run back to your starting point.  Your run should be approximately 30 min. long.

 

The gym will be closed today, Sunday, October 28th.  If you have some time come watch Rey Fernandez, Chris Van-Niel, Malia Panos, Vanessa Rueda and Mike Rueda compete at the Banjo Beatdown Competition in Melbourne, Fl.  Ask us for more details if your interested in watching the competition.

26
Oct 2012

10/27/12

 

"Home WOD"

5 Rounds

15 Burpees

20 Walking Lunges (Left + Right = 2)

30 Sit-ups

 

The gym will be closed today, Saturday, October 27th and Sunday, October 28th.  If you have some time come watch Rey Fernandez, Chris Van-Niel, Malia Panos, Vanessa Rueda and Mike Rueda compete at the Banjo Beatdown Competition in Melbourne, Fl.  Ask us for more details if your interested in watching the competition.

25
Oct 2012

10/26/12

 

OH Squats

3-3-3-3-3

 

10 Min. "Cindy"

5 Pull-ups

10 Push-ups

15 Squats

 

The gym will be closed this Saturday, October 27th and Sunday, October 28th.  If you have some time come watch Rey Fernandez, Chris Van-Niel, Malia Panos, Vanessa Rueda and Mike Rueda compete at the Banjo Beatdown Competition in Melbourne, Fl.  Ask us for more details if your interested in watching the competition.

24
Oct 2012

10/25/12

 

30-20-10

Thrusters (95/65)

T2B

SDLHP (95/65)

 

The gym will be closed this Saturday, October 27th and Sunday, October 28th.  If you have some time come watch Rey Fernandez, Chris Van-Niel, Malia Panos, Vanessa Rueda and Mike Rueda compete at the Banjo Beatdown Competition in Melbourne, Fl.  Ask us for more details if your interested in watching the competition.

23
Oct 2012

10/24/12

 

EMOM For 10 Min. Alternating Between

2 Squat Snatches (135/95)

6 HSPUs

 

3 Rounds (15 Min. Time Cap)

Run 200 Meters

20 Box Jumps (24/20)

20 Wallball Shots (20/14)

 

The gym will be closed this Saturday, October 27th and Sunday, October 28th.  If you have some time come watch Rey Fernandez, Chris Van-Niel, Malia Panos, Vanessa Rueda and Mike Rueda compete at the Banjo Beatdown Competition in Melbourne, Fl.  Ask us for more details if your interested in watching the competition.

22
Oct 2012

10/23/12

 

4 Rounds

Every 6 Minutes

Run 500 Meters

20 KB Swings

Max Double Unders With Remaining Time

 

The gym will be closed this Saturday, October 27th and Sunday, October 28th.  If you have some time come watch Rey Fernandez, Chris Van-Niel, Malia Panos, Vanessa Rueda and Mike Rueda compete at the Banjo Beatdown Competition in Melbourne, Fl.  Ask us for more details if your interested in watching the competition.

21
Oct 2012

10/22/12

 

15 Min. to Find 1RM Clean and Jerk

 

12 Min. AMRAP

12 Push Press (115/75)

12 CTB Pull-ups

12 Pistols (Sub for Single Leg Box Squats)

20
Oct 2012

10/21/12

 

"Sunday Surprise"

19
Oct 2012

10/20/12

 

15 Clean and Jerks (135/95)

Run 800 Meters

5 Rope Climbs

Run 800 Meters

50 Burpees

18
Oct 2012

10/19/12

 

Front Squat

5-5-5-5-5

 

3 Rounds

21 Pull-ups

15 Thrusters (95/65)

9 Knees-to-Elbows