News Years Eve 2010

ALL CLASSES HAVE BEEN MOVED TO THE 9AM CLASS TODAY!!! wod: 5×5 power cleans then: amrap 20 of 15 wall ball shots 10 ring dips 5HSPU Power Clean execution checklist Bar loaded evenly, collars in place and secure Feet flat on the floor and approximately shoulder...

Thursday December 29, 2010

Take 10 minutes to get as many pull-ups as you can get. Rest as needed. Focus on using many varieties of pull-up methods (kip, butterfly, strict or deadhang, overhand grip, under hand grip, mixed grip) but NO ASSISTANCE!! then for time: Run 800 meters 15 left-legged...