3/31/17 WOD – Sexy muscles

A. Group warm up B. Bro sesh 6×3 Barbell curls 6×3 DB Rows C. Metcon For time: 30 front squats 95/65 40 sit ups 50 DU’s 400m run 50 DU’s 40 sit ups 30 front squats D. Cool Down Coaching: 5-7am Mary 8,10am Mary 4-8pm...

3/29/17 WOD – Icy Hot

A. Group warm up B. Tabata ring holds air squats C. Metcon 5min amrap 5 burpees 10 KB headcutters 53/35 rest 3 min 5min AMRAP 5 burpees 10 DB lunge steps 50/35 *score total reps Coaching: 5-7am Mike 8,10am Jason 4-8pm...

3/27/17 WOD – Jerk

A. Group Warm up B. Strength 20 mins to work to a heavy clean and jerk C. Grace For time: 30 power clean and jerk 135/95 D. Tabata Russian twists 20/14 Coaching: 5-7am Ryan 8,10am Corey 4-8pm...