Month: January 2014

1.21.14 Tuesday

Strength: front squat Cash Out 10-1 0verhead Squat 115/75 C2B Burpees to a plate

1.20.14 Monday

Strength: Power cleans Cash Out AMRAP in 10 mins 20 double Unders 10 T2B 5 Hang Squat cleans 135/95

1.19.14 Sunday

Open Gym 1pm-3pm

1.17.14 Friday

Saturday, January 18th we will be closed for the Bad MoFo Contest! We encourage everyone to come in and cheer on the competitors. Strength: Deadlift Cash Out 7 rounds 7 Deadlifts 225/155 7 Burpee 7 C2B

1.16.14 Thursday

Strength: Push Press Cash Out 3 rounds of : 5 jerks 155/105 10 T2B 20 double Unders Rest 1 min 5 power cleans 155/105 10 Box Jumps 24/20 20 Wall Balls Cap (15 mins)

1.15.14 Wednesday

Skills Kipping Pull-ups/C2B EMOTM for 20 mins Odd minute: 2 Power Snatches 3 Overhead squat Even minute: 10 KIPPING pull-ups unbroken

1.14.14 Tuesday

Strength: Front Squat Cash Out AMRAP in 10 mins 10 Front Squats 115/85 20 Push-up Releases 30 K2C 40 Double Unders

1.13.14 Monday

Strength: Power Cleans Go to: New and Events, and print out your 2nd month of strength programming. Cash Out 100 Wall Balls 20/14 10’/9′ 50 Pistols 30 Hang Cleans 165/115 (15 min cap)

1.12.14 Sunday

Open Gym 1pm-3pm

1.11.14 Saturday

10am WOD Class 11am free baseline 11:30am Foundations 11am – noon Open Gym

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