Monday Decmber 26, 2011

TODAY’S CLASS SCHEDULE: 5 AM, 9AM 630 PM AND 730 PM WOD 1: 4x400M REPEATS run 400 m, rest time it takes to run the first 400 m each time. Sub 500m row if needed 20 minute time limit WOD 2: 3 rounds for time: 30 HANG SQUATsnatch 75, 45 30 wall ball shots WOD 3:...

Christmas Eve 2011

Merry Christmas Tribe!!!!!!!!!  “The Twelve Days of Christmas WOD”  1 Rope Climb 2 Hundred meter run 3 Muscle Ups 4 Box Jumps 5 Wall ball 6 Push ups 7 Air Squats  8 Situps 9 Toes To bar 10 Burpees 11  Hang squat Snatch 12 Hundred meter Row Perform this wod...

Friday December 23, 2011

Last minute time change! there will only be one evening class tonight! 5:30 p.m.!!!  All A.M classes are as scheduled!!  TRIBE!!!!!  Warm Up: Amrap 8 of: 20 dislocates, 15 sledge strikes, 10 HSKU, 5 samson stretch WOD 1: One round of Burpees the same format as...

Thursday December 22, 2011

Warm Up: 10 Minute Amrap Of the Complex: 6 Deadlifts, 6 Hang Power Clean, 6 Front Squats, 6 Push press @ 65/45 *Do 5 burpees every time someone in the group has to set the bar down!! Max pause on the deadlifts= 3 seconds Complete 5 rounds of: Start the Wall...