Thursday, 02.12.15


EXCELLENT WORK today on the “Chris Kyle” Hero WOD everyone!! That was Tough! Keep getting to the box to prove to yourself what you CAN do!

Reminder for tomorrow’s classes–>5:15am, 6:15 Xpress WOD and C2F, Noon, 4:30, 5:30, and 6:30. We need to start having more participation at the Xpress morning classes otherwise we will have to nix them (need at least 3 regulars!)

Saturday, February 21st is the Birthday Bash!! Plan on coming for WOD’s, BBQ, Volleyball, and FUN! Families invited! Please bring a side dish and BYOB (there will be a little keg there 😉 ).

Let’s kick Thursday to the curb! 🙂

Halting Clean: Hi hang, hang: 7×2 @ 75%
*On the way to the hi-hang position, 3s halt at knees (focusing on proper position)

3 Rounds
3min Cal Row-rest 1min
3min DU’s (3x singles)-rest 1min
3min Burpees-rest 1min
**Total reps is score
Scales: 2 rounds or 3 rds for 2min

Advanced WOD: AMRAP 5
Clean and Jerk 165/110 *has to break parallel*
–REST 10min–
Burpee to target 6″ above max reach

TEC WOD: Long Intervals: 800m run-rest 2min; Run 1000m-rest 3min; Run 1200m-rest 3min; Run 1000m-rest 2min; Run 800m – Total time is score

Bonus Work
3×20 Plank up downs, 3×15 Superman snow angels, 3×15 ring rows


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