Monthly Archives: August 2014

0750:

It is Labor day, however the staff (CDM) will be there at 8,9am for the adult crowd and 10am for teens. Be ready for anything?????????????????????????????????????????????????????????????????????????????????

Category: WOD

0747: Friday Assault 1

Labor Day Hours 8,9AM only. DFM Teen S&C at 10AM WU: Bring a towel and dry cloths. WOD: Friday beach Assault • 10 GTO 135/95 • 25 pull ups • 12 burpees • Run to top of dog beach (via river route) • 200 squats • Run to box or get wet first • If… Read More »

0746:

WU: Get specific and get to practice. Practice up to a working load 15 minutes. WOD: focus: learn at loads that promote confident movement patterns. 12 min emom • 1 wide grip DL • 2 hang power snatch • 3 OHS • 4 hang squat snatch STRENGTH: DL 8X2 @ 70% Mondays Max Effort. Rest… Read More »

0745:

Labor Day Hours – 8 and 9 AM only! WU: 10 minutes to mobile. WOD: Met-Con • Run 1 mile • 75 push ups • 10 sprint starts (bump to bump) • 50 leg raises to reverse crunch • Run 1 mi If you do not want to do this wod then work on a… Read More »

0744: Nasty Girls

WU: 10 MINUTES TO PREP STRENGTH: PRESS 1-3 MAX EFFORT (Log!) WOD: Nasty girls 3 rounds for time of:
 • 50 Squats
 • 7 Muscle-ups
(mod – 21 ring dips, 21 pull ups • 10 Hang power clean cleans 135/F95/SM115/SF75 GA: 3RFT 30 Squats, 3 sets 3 dips, 3 pull ups, 10 hang power clean