Headlines and the Impossible AMRAPS

Monday…Time for Headlines F3 Foods has extended their 20% off sale through the end of September. I recommend that if you are having a hard time getting your eating on track you try them. You don’t need to order full weeks of food or a preselected menu. If...

WOW #20

Ok… Here is week #20 of the WOW. Participation has dropped a lot so I think it might be time for a restart and a very straight forward WOW. Let’s go back to where it all started WOW#1 3:00 AMBAP Calories on the Rower 30/20 Max Rep Burpees Men will do 30...

Strength and Endurance 9/16 – 9/22

Strength WOD’s: Strength Programing this week will be the Same exercises on the same day as last week. The differences will be that this week all sets will be 3 reps (Still max reps on set 3). #1. Shoulder Press 3 x 70% 3 x 80% 3+ x 90% 5 x 15 Dips 5 x 10 Chin...

Warm Up 9/16 – 9/22

400 m Run 20 Leg Swings (Each Direction, Each Leg) 15 Scorpion Stretch 15 DB Thrusters 15 Bottoms Up KB Press 15 KB Windmill 10 Single Arm KB Clean and Jerk