Monday 1/2/17

7:30&8:30am ONLY! NO evening classes.

PRT5kWOd

So many reasons why you will want to show up today! I will list 2. . . .

A 5k is a great measure of your fitness level. So what better benchmark to start the year with? We will periodically run them throughout the year so you will be able to see your progress.

Also there will be a WOd in the near future where you will want to have a recent 5k time for yourself.

Oh and the I Ran 4 Ira race is coming up!

Tuesday 1/3/17

TRB

PartnerWOD

400m run

  • 100 TRX delt flyes

400m run

  • 100 TRX rows

400m run

  • 100 TRX triceps

400m run

  • 100 TRX biceps

400m run

Time cap = 40:00

Wear your vest!

WHITEBOARD=new years resolution!

Wednesday 1/4/17

70lbBeagleWOd

WB                     SU

22                       24

4                        22

400m run

6                        20

8                        18

10                      16

800m run

12                      14

14                      12

16                      10

1600m run

18                      8

20                     6

22                     4

400m run

24                     22

Whiteboard=time/wb#

11/6/16

9/12/16

Thursday 1/5/17

armLESShogWOd

partnerWOd

7rounds

1:30 BJR

1:00 bIKE legs only

2:30 rest

WHITEBOARD=bike cal/BJRs/DAN

8/24/16

7/20/16

Friday 1/6/17

1000dewitZ

200m run before each round, WOd ends on 11 burpees.

1s are 11s

manmakers 11,2,3,4,5. . . . .10

Burpees 10,9,8,7,6. . . . 11

Go heavy and challenge yourself on your manmakers, this WOd is very similar to the fenmiaWOd so look at those whiteboards for a MM weight you might want to use.

8/3/16

6/10/16

5/12/16

2/29/16

1/19/16

WHITEBOARD=time/MM#

 

Saturday 1/7/17

copsNrobbersWOd

Special event, class times will be 7:30&8:30 only.

What is the copsNrobbersWOd? Good question, you will learn as the week goes on. . . . .

Sunday 1/8/17

meatLOAFWOd

FOR TIME:

partnerWOd

partners switch every :30

75 burpees

1200m row

75 slamballs

800m row

75dBALL

1200m row

75 burpees

WHITEBOARD=time/DAN

8/24/16

7/31/16