slide2
Black and White
slide3
Crossfit_1
Crossfit_3
Crossfit_2

W.O.D.

October 30, 2015

10.31.2015

A. Mobility B. Warm-up 10 push-ups 10 jumping lunges 20 Russian twists 3 rounds C. WOD Happy Birthday Coach Ron! 72 Wall Balls (20/14) 31 Kettlebell […]
October 29, 2015

10.30.2015 WOD

A. Mobility B. Warm-up 20 Mountain climbers 20s L-sit (from “deadhang” on pull-up bars or rings) 20 Walking Lunges 2 rounds C. WOD “Human’s vs. Zombies” […]
October 28, 2015

10.29.2015 WOD

A. Mobility & Warm-up B. Strength 15-20 to find 1RM Back Squat C. WOD AMRAP in 8 minute 8 Hand Release Push-ups 8 Alternating Dumbbell Snatch […]