Tuesday, March 26, 2013

 SQUAT & PRESS

Warm up: TMU of mtn clmbrs / sdl; TMU of hs holds / alt leg toe touches; 1 min squat hold, 1 min figure 4 hold ea side

Skill Focus:  Back Squat

Monday, March 25, 2013

Death By Burpees/Swings

Warm up:  3 min grp mob; 250 m row; 2 x:  10 lunges w/ oh raise, 10 str leg toe touches, 5 push ups

Skill/focus:  Proper Burpee

Monday, March 25, 2013

Warm Up:  Bear crawl, forward roll or cart wheels, speed ladder, 10 backwards  hops, 10 broad jumps,
25-meter bum kickers, 25-meter high-knee skip

Sashy & the Girls Night Out!

What an amazing night out with an amazing group of women. . .

Saturday, March 23, 2013

7 DEADLY CATS      

Skill Focus:  Deadlift review/form
Build to working weight and scale wisely if needed

WOD:

Teams of 4 or 5

Friday, March 22, 2013 

OPEN WOD 13.3

Warm up: foam stuff (back, quads, shoulders); band mob (hip/sh flossing); 3 min jumprope; 15 kb sdhp, 15 pvc pass thrus, 15 pvc hollow rocks, 10 kb swings, 15 sq jacks

Januar 15, 2013 - March 11, 2013

Congratulations to Dave B 1st place males and Brooke K. 1st place females!  And to all the participants that saw it through to completion and their hard work–you are all winners!

Thursday, March 21, 2013

PULL YOUR WEIGHT

Warm up:  400 m run, 10 scapular pull ups, 15 pass thrus, 10 push ups, 10 squats

Skill Focus: Strict Dead Hang Pull up

Wednesday, March 20, 2013

SPRING CLEANING

Warm up: hip/shoulder mob; 250 m row, 2 x 5:  mb clean shrugs, mb cleans, mb oh press, mb rdl

Skill Focus:  Power Clean