“Veterans Day”

 

WOD:

         Ryan McGhee
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. 


MCGHEE

30 amrap

5 DL (275/190)

13 push ups

9 box jumps (24/20)

Read more: monday 11.11.13
 

“friday 11.8.13”

IMG 2459_copy

















No comp class fri night. Early comp class Sat.

Warm-up:

          coaches choice

Skill:

           double under / db snatch

Strength:

        db snatch: 4x10 total

        ttb: 4x10

WOD:

         8 amrap

        40 double unders

        8 front squats (155/105)

Read more: friday 11.8.13
 

“thursday 11.6.13”

IMG 2530

Warm-up:

          dynamic

Skill:

           Skill Set

Strength:

        strict press: 3rm

        pendlay row: 4x4

WOD:

        

18 Min Time Cap:

21-18-15-12-9-6-3 of:

  • Wall Balls
  • Deadlifts
  • Box Jumps

 

Read more: thursday 11.6.13
 

“wednesday 11.6.13”IMG 2435

Warm-up:

          400m run

Skill:

           kb swing

Strength:

        weighted sit-up: 5x10 (feet locked)

        ghd back extension: 4x10

        

WOD:

        Lurong Original

12m cap

       100 burpees

       100 kb swings

 

Read more: wednesday 11.6.13
 

“11.5.13”IMG 2331

Warm-up:

          snatch mobility

Skill:

           squat snatch

Strength:

        c2b pull-ups:5rm no vests 

        Hang squat snach + Squat snatch

WOD:

         Amanda 

Read more: tuesday 11.5.13
 

“monday 11.4.13”

 1002576 311388245672088_703335459_n
















Warm-up:

          10 squats w/ bar + 10 c+j x2

Skill:

           c+j

Strength:

        back squat: 5rm

        ring rows: 4x12

WOD:

         Heavy'ish Grace (185/125) (8min cap)


Read more: monday11.4.13
 

“friday 11.1.13”

photo-1

The winner of the costume contest is Debbie (The Devil Fran)! You won a FREE month membership! Second place is Alexis (Bat Girl) You get a sweatshirt from our new order (coming in soon!) Thank you to everyone who participated today! YOU GUYS ROCK! 

Warm-up:

          dynamic

Skill:

           Deadlift/ snatch

Strength:

        Deadlift:1rm 

WOD:        

10 amrap

20 power snatches (115/80)

20 ring dips

Read more: friday 11.1.13
 

“thursday 10.31.13”

IMG 3823

Dont forget to dress-up! Happy Halloween!

Warm-up:

          dynamic

Skill:

           jerk/ thruster

Strength:

        power clean + 2 jerks

WOD:

   "FRAN"


Read more: thursday 10.31.13
 

“wednesday 10.30.13”

Thursday We will pick best costume from each class then the overall winner at the end of the night. 

Warm-up:

          coaches choice

Skill:

          L-sit

Strength:

        L-Sit: 4xME

        weighted plank hold: 4x:45 

WOD:

        15 amrap

         2 wall walks

         12 slam balls

         10 burpees

Read more: wednesday10.30.13
 

“tuesday 10.29.13”photo 1

 The ladies Comp class will start next Tuesday @7pm.

Congrats to Coach Zon-ramp!

Warm-up:

          3 rounds: 7 burpees ME rest :30

Skill:

           clean pull

Strength:

       1. a)max box jump 

           b) clean pull: 4x3

       2. a)bench press: 3x8

           b)face pull: 3x20  

WOD:

        2 rounds (time cap 12)

         200m sprint

         15 kbs (70/53)

         25 burpees

         15 kbs

         200m sprint

         rest 3min

Read more: tuesday 10.29.13
 

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