Thanksgiving hours:
Wednesday - 10 AM only
Thursday - Closed
Friday- 10 AM only
Saturday - 10 AM

11-20-2012

Warm Up: MSCFWU 

WOD: 6 Rounds For Time

30 Double Unders (2 to 1 singles)

15 Box Jumps (24/20)

10 Pull Ups

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

11-19-2012

Warm Up: 400 M Row 

5 rounds, 3 Position Clean

Strength: 15 Minutes to establish a heavy squat clean max

WOD: 12 Minute AMRAP

100 M Run 

10 Thrusters (95/65)

10 Sit Ups

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

11-16-2012

Warm Up: MSCFWU

WOD: 8 Minute AMRAP

10 Push Press (95/65)

10 Toes 2 Bar

Rest 4 Minute

8 Minute AMRAP

4 Turkish Get Ups (55/35)

10 Sit Ups

20 Double Unders (40 singles)

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

11-15-2012

Warm Up: Hip Prep

Strength: Front Squat (3-3-3-3-3) heavier than last week

WOD: 1 Over Head Squat (115/65)

10 GHD Sit Ups

2 OHS

9 GHD Sit Ups

3 OHS 

8 GHD Sit Ups

4 OHS 

7 GHD Sit Ups

5 OHS 

6 GHD Sit Ups

6 OHS

5 GHD Sit Ups

7 OHS

4 GHD Sit Ups

8 OHS

3 GHD Sit Ups

9 OHS

2 GHD Sit Ups

10 OHS 

1 GHD Sit Up

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

10-14-2012

Warm Up: Group Stretch, 3 Position Snatch

Strength: Squat Snatch (3-3-3-3-3)

WOD: Teams of 2

20 Minute AMRAP 

Partner 1: Performs as many rounded as possible of 

10 KB Swings 

10 Box Jumps

Partner 2: Runs 200 Meters with a Medball (20/14)

When Partner 2 returns from the run they will switch off 

Team with the most rounds of KB Swings and Box Jumps Wins

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

11-13-2012

Warm Up: PVC Warm Up

Row 500 Meters for time

WOD: 5 Rounds

10 Deadlifts (135/95)

15 Wall Balls (20/14)

20 Push Ups

30 Dbl Unders

After the fifth round:

Finish with 40 Burpees

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM