Tuesday 1-03-2012

“Ricky”

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups

75 pound dumbbell Deadlift, 5 reps

135 pound Push-press, 8 reps

Monday 1-02-2012

Happy New Year Everyone!

Today we resume our normal class schedule with one small change.  Monday,Wednesday and Friday at 8:00 pm we will have a Foundations/Beginners Class.  During this class we will spend more time working on the fundamental movements followed by a shorter scaled down WOD.  You are more then welcome to attend this class and work on your form or run through the main WOD.  Just please give way to the class.

Also we are now 4 days behind the main site and will remain on this schedule.

Please RSVP and pay for the party if you are coming.  If you can do so by Jan 7th that would be helpful.

Today’s WOD:

“Hidalgo”

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.