Monthly Archives: November 2016

Wednesday – 11.30.16 – 5rm FS + Row Sammich

This is Donny, he comes at 6am, he is progressing quickly, hard work and a good arch position pays off!         Strength: 5rm Front Squat WOD: For Time (Cap 13 min) 500m Row 2-4-6-8-10 Hang Power Clean (Crx 135/95 – Rx 95/65 – L1 65/45) Front Squat 500m Row


Tuesday – 11.29.16 – Its a surprise!

   


Monday – 11.28.16 – Hope you enjoyed the turkey!

We are placing the order for hoodies and shirts today.  You have until Monday at midnight to place your pre – order using the link HERE       Janimal!     WOD: 30 Wall Ball (20/14) 10 Deadlift (Crx 315/205 – Rx 255/155 – L1 155/105) 25 Wall Ball 10 Deadlift 20 Wall Ball


Saturday – 11.26.16 – Triplet

Congrats are in order for both Phil and Bill who crushed their very first rope climbs yesterday! WOD: 21-18-15-12-9-6-3 Back Squat (Crx 205/135 – Rx 155/105 – L1 115/85) Hand Release Push Up Box Jump (24/20)


Friday – 11.25.16 – Team Turkey Day #2

The best thanksgiving morning ever!     WOD: Teams of 3 3k Row (switch every 500m) 150 KB Swing (53/35) 75 Toe 2 Bar Then ALONE: 3 Rounds 10 Power Snatch (135/95) 1 Rope Climbs  


Thursday – 11.24.16 – Team Turkey Day WOD

Erin, Danny and Matt having a little fun     WOD: Teams of 2: AMRAP 24 50 Synchro Burpees 100 Double Under 400m Run 50 Wall Ball (20.14) 100 Double Under 400m Run 50 Squat Clean (135/95) 100 Double Under 400m Run


Wednesday – 11.23.16 – “Diane”

  Thanksgiving Schedule: Wednesday is Normal Schedule – Thursday  9am/10am WOD –  Friday 9am WOD/10am Bootcamp/11am WOD New apparel order being placed on Monday.  Add your name to the link HERE for pre order! WOD: “Diane” 21-15-9 Deadlift (225/155) HSPU  


Tuesday – 11.22.16 – Push Press + “Jackie”

Thanksgiving Schedule: No Open Gym Tuesday – Wednesday is Normal Schedule – Thursday  9am/10am WOD –  Friday 9am WOD/10am Bootcamp/11am WOD   New apparel order being placed on Monday.  Add your name to the link HERE for pre order! Strength: 2rm Push Press WOD: “Jackie” For Time 1k Row 50 Thrusters (45/35) 30 Pull Up


Monday – 11.21.16 – Back Squat + Power Elizabeth

Ilene and Wendy reppin FDC in Costa Rica for their beach WOD!       Strength: 2rm Back Squat WOD: Power Elizabeth 21-15-9 Power Clean (135/95) Ring Dip


Saturday – 11.19.16 – Partner Saturday

      WOD: Teams of 2 20 Min. AMRAP 5 HSPU 7 Deadlift (225/155) 9 Pull Up **Follow the leader style – each partner must complete 5 reps of all 3 movements before the next partner begins.  One working at a time**