Warm up: Warmy+ 4×4 Power Cleans + 25 single skips Xfit WOD: For time, round 1; 100 Lunges 100 KB Swings (53/35) I00 Squats 100 Hang Cleans (65/45) **while wearing weighted vest** Round 2; 25 K2E – partner holds plank 25 HRUP’s – partner wall sits 25 Slam Ball – partner holds plank 25 KB […]

Reminder, it’s Julie’s (front desk) birthday later this week. If you would like, her card is in Bob’s office to sign. Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Plank Bear crawl Xfit WOD: Couch stretch, 2×2 (for 2 minutes, ea leg)

Warm up: Warmy+ 3×5 GOH + 25 jumping jacks Xfit WOD: Pull up work; 11,9,8,7,6

The lady at the front desk, her birthday is next week and Bob said a card is in his office for anyone who would like to sign it. Warm up: Warmy+ Tabata, 3 rds of; Plank Split squats Run around the gym Hang from pull up bar Xfit WOD: 10,9,8,7…1 of; KB Swings and KB […]

Warm up: Warmy+ 4×4 Thrusters + 25 single skips Xfit WOD: 21,18,15,12,9,6,3 of; Push Ups Squat cleans (95/65) Weighted Set Ups Deadlifts (135/75) DU’s (3:1 singles) Pull up work; 11,8,7,6,6