The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal.

Sorry for any inconvenience. 

 

Inspirational thought:

You are confined only by the walls you build yourself.

 

 

Strength WOD:

Perform the following for quality (25 minute cap):

Snatch

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM

5 @ 70% 1RM

5 or more @ 80% 1RM

 

 

Conditioning WOD:

“Yes”

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Pull-ups

Overhead Squats (95/65)

 

For Time

 

Post time to comments

Compare to Saturday, 14 September 2013

 

 

Weekly Mobility Focus:

Olympic Wall Squat

Banded Overhead Distraction