Monday 4-20-15

Monday 4-20-15

Flexibility is BACK! Thursdays @ 5:30 – Come see Kyle Norton for 30 – 45 minutes to get your stretch on! Warm Up: Full Dynamics / Kettlebell skills and drills Skill: Pacing and Pull Up Skill WOD: “Helen” 3 Rounds For Time: Run 400m 21 Kettlebell Swings...
Saturday 4-18-15

Saturday 4-18-15

Box Closed Active Recovery – Run, Bike, Row, or Swim for 20 Minutes
Friday 4-17-15

Friday 4-17-15

Flexibility is BACK! Thursdays @ 5:30 – Come see Kyle Norton for 30 – 45 minutes to get your stretch on! Warm Up: Coaches Choice Skill: Toes to Bar WOD: AMRAP 8: 10 Toes to Bar 10 Box Jumps (24/20) After Bash: Knockout @ 8 Foot Hoop ONE Nation Competitors:...
Thursday 4-16-15

Thursday 4-16-15

Flexibility is BACK! Thursdays @ 5:30 – Come see Kyle Norton for 30 – 45 minutes to get your stretch on! Warm Up: Barbell Warm Up Skill: Re-Gripping WOD: 20:00 to establish max weight in complex: Power Clean+ Hang Power Clean + Clean At 20:00 mark max...
Wednesday 4-15-15

Wednesday 4-15-15

Warm Up: Establish Max Height Jump Skill: Establish Max Height Jump WOD: 4 Rounds For Time: 20 Pull-Ups 15 Hand Release Push-Ups 10 Burpees After Bash: Recover ONE Nation Competitors: Scale Pull-Ups to Chest to Bars Travel WOD: 4 Rounds For Time: 20 Pull-Ups 15 Hand...