Mini AMRAPS…Max EFFORT

OK Couple of quick Updates.: Remember the Referral program for the month of July is still in effect. Make sure you are hydrated…This heat is nothing to play with. SIGN UP FOR YOGA THIS SATURDAY!!!! For Max Reps: 2 Min Double Unders 3 Min Wall Ball 20/14 2 Min...

WOW #11

Ok…Last week had a dismal showing in the WOW category. Let’s pick it back up this week. WOW #11: 1 Round for Time: 15 Burpees 100 m Backwards Sled Pull 135/90 100 m Forwards Sled Pull 135/90 15 Burpees

Strength and Endurance 7/15 – 7/21

Strength WOD’s: Follow week #2 of the download. Endurance WOD’s: #1. 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on #2. 10 – 12 100 m Sprints/1:00 Rest #3. 2 x 5k/5:00 Rest...

Warm Up 7/15 – 7/21

500 m Row 10 Scorpion Stretch 15 Inch Worms 50 ft. Leg Swing/ Knee Hug 25 PVC Pass Throughs 20 Sledge Hammer Swings (Each Side) 15  Bottoms Up KB Press 15 Single Arm KB Swings