The WOD for 11.29.13 is…

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We will be open today (Friday) at 10 A.M. for one hour.

You can either use this time as an open gym, OR, perform the following workout.

15 Minute AMRAP

10 Hang Power Clean 115/80
5 Shoulder to Over Head 115/80
10 Box Jumps 24/20″

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The WOD for 11.26.13 is….

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“Three Steps From Hell”

For time:

100 Wall Balls 20/14
1 Rope Climb (15 Foot)
2 Deadlift 275/195
3 Deficit HSPU
75 KB Swings 55/35
1 Rope Climb
2 Deadlift 275/195
3 Deficit HSPU
50 Burpees
1 Rope Climb
2 Deadlift 275/195
3 Deficit HSPU
25 Double KB Front Rack Lunges *Each Leg* (55/35)
1 Rope Climb
2 Deadlift 275/195
3 Deficit HSPU

Wear High Socks or Calf Sleeves For Rope Climbs.

Friday we will hold open gym at either 10 am or 3 pm, please let us know what works best!

The WOD for 11.25.13 is…

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“Trickster”

21 Thrusters 95/65
21 Pull Ups
15 Overhead Squats 95/65
15 Toes-to-Bar
9 Squat Cleans 95/65
9 Bar Muscle Ups

Attention: This week we will have holiday hours. The schedule is as follows:
Monday, Tuesday, Wednesday: will be normal hours.
Thursday: The gym will be closed
Friday: The gym will be closed, UNLESS demand is high. If you guys request it, we will host an hour or two of open gym. PLEASE COMMENT on our Facebook Page if you would like an open gym hour on Friday. If not, we will post a home WOD.
Saturday: The Gym will be open for regular classes

The WOD for 11.20.13 is…

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Strength
Fin 1 RM Push Press

“By Popular Demand”

Run 400 M
25 Sit Ups
50 Flutter Kicks
25 Leg Raises
50 Flutter Kicks
25 V-Ups
50 Flutter Kicks
25 Mountain Climbers (L/R=1)
50 Burpees
25 Bastard Sit Ups 45/25
50 Flutter Kicks
25 Air Force Sit Ups
50 Flutter Kicks
25 Strict Toes-to-Bar
50 Flutter Kicks
25 (Second) L- Hold
Run 400 M