Tuesday – 2.6.18 – “Breathe”

Throwback to summer wods    WOD: AMRAP 17 150 Double Under  30 Cal. Assault Bike 15 Muscle Up (Ring) 30 Cal. Row


Monday – 2.5.18 – Squats + Shop Chipper

Seminar Saturday  Strength: 6×2 Tempo Front Squat (32×0) WOD: “The Shop Chipper” For Time: 10 Deadlifts 135/95 lbs 20 Wall Balls 20/14 10 Hang Power Cleans 135/95 lbs 20 Kettlebell Swings 53 lbs 10 Front Squats 135/95 lbs 20 Box Jump 24/20 10 Push Presses 135/95 lbs 20 Pull-ups 10 Back Squats 135/95 lbs 20


Saturday – Partner Throwdown

Lead by example WOD: Teams of 2 – M/F 100 Wall ball (20/14) 80 KB Swing (53/35) 60 Cal Assault Bike 40 Man Maker (50/35) 60 Cal AB 80 KB Swing 100 Wall Ball


Friday – 2.2.18 – 16.3

  6pm crushing it! Skill: Bar Muscle Up  WOD: ”16.3” AMRAP 7 10 Power Snatch (75/55) 3 Bar Muscle Up  Finisher: 3 RNFT 30 Back Extension 60 Hollow Rock


Thursday – 2.1.18

Rahul looking strong!   Strength: 1 Power Clean + 1 Hang Squat Clean (ahap) WOD: 10 Min Clock  Ascending ladder x 1 starting @ 5 Hang Squat Clean (115/85) **5 Burpee Box Jump Over after each (24/20)**


Wednesday – 1.31.18 – AMRAP

We all finish together! Warm Up WOD: ??????? WOD: AMRAP 20 10 (R) Front Rack DB Lunge (50/35) 12 HSPU 10 (L) Front Rack DB Lunge  1 Rope Climb 


Tuesday – 1.30.17 – Triplet

Jim has put in some work the last few weeks!   WOD: 5 RFT 30 Cal Row 15 Deadlift (225/155) 60 Double Under 


Monday – OHS + Cindyish

Comp crew minus a few!     Strength: 5rm OHS   WOD: 15 Minute Clock 10 rounds of Cindy (5 pull up/10 Push up/15 air squat) In the time remaining est. 1 rm squat snatch


Team Saturday – 1.27.18

IMPORTANT SCHEDULE UPDATE: 8am and 9:30am classes only today, 1/27/18. Good luck to all the teams competing today.  Head down to CF Shrewsbury  to cheer on our masters athletes OR to Ocean CF to cheer on coach Austin and Erica.  Good luck everyone!   Neil loving some thrusters      WOD: Teams of 2 800m


Friday – 1.26.18 – Assault Bike + Thrusters

They are waiting for you       Strength: 10 minutes to establish a 2rm Thruster (from the ground) WOD: 24 Minute Cap 24-21-18-15-12-9-6 Calorie Assault Bike  Thruster (95/65)