Saturday with Holly

Saturday, 03.07 Warm Up: 800m run Tabata jump rope (double under practice time) 2 rounds: 10 ring rows 10 pushups 10 Russian babymakers Skill: Squats 5 minutes on squat form WOD: Cindy Plus Complete as many rounds as possible in 20 minutes of: 5 weighted pull-ups (20/10#) 10 push-ups with feet on a box (20”/16”)…


Wednesday with Jim

3/4/2020 Warm up: Group, pvc mobility. Skill: Double unders 5 min of practice followed by 3x1min rounds for max reps. All attempts count. Benchmark wod: Fran 21-15-9 Thrusters 95/65 pull ups Depending on class size, we can or will support each other by running 2 heats with a 10min cap. This is a quick sprint,…


Saturday with Holly


Our last WOD of February! Bring a friend or partner up in class!

Warm Up:
800m run
Group Footwork

Palloff Presses, Spiderman and reaches, cal row

Movement Review and Warm-Up

WOD: Teams of 2

20 LaLanne burpees (45/25#)
40 one-armed snatches (45/35#)
60 box jumps
80 KBS (63/44)
100 double unders