Friday, September 19, 2014

Friday's WOD -- Steven's B-Day


A) "Labat-omy"
For Time
9 Thrusters (135/85)
20 Pull-ups 
19 Deadlifts (222/125)
79 V-ups
35 Burpees
B) Row 1000m
C)Low Back Stretch
Pigeon Stretch

Thursday, September 18, 2014

Thursday's WOD


A) For Time
Buy-in: 30 Double Unders
2-4-6-8-10-8-6-4-2
Box Jumps (24/20)
Toes to Bar
Cash-out: 30 Double Unders
B) 5 Rope Climbs

Wednesday, September 17, 2014

Wednesday's WOD -- "Celeste"

A) Skills Review
B) "Celeste"
2 RFT
19 Hang Power Cleans (135/95) (155/105)
19 C2B Pull-ups
92 Double Unders
22 Burpees
C) Take a photo in front of WOD board to send to Celeste
D) Shoulder Mobility

Hi Celeste!!! We all miss you very much and pray for a speedy recovery!!  Your B-Day WOD is now a Hero WOD and we all came in happily to do "Celeste" in your honor!! Love & Hope, C2C


6am Class


7am class
9am Class



4pm Class
 

5pm Class

Tuesday, September 16, 2014

Tuesday's WOD

A) Push Press 3-3-3-1-1-1
B) Gotta Tabata
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups

Monday, September 15, 2014

Monday's WOD

A) Dead Lift 5x5
B) 4 RFT
25 Wallballs (20/14)
400m Run w/wallball
C) Hip Flexor Wall Stretch

Friday, September 12, 2014

Friday's WOD


ONLY 1 MORE DAY UNTIL THE WHOLE LIFE CHALLENGE!!!!

A) Play/Practice Time -- Headstands, Handstands, Front Rolls, Handstand Walks
B) Shoulder Press 5-3-3-1-1-1
C) 50 GHD Hip Extensions
video

Handstand walk progression with Austin 
Malleolo




Some Pics From Yesterday's "9/11 Never Forget" WOD

9 AM Class sets the mark in Logan's turnouts

Celeste, Mark, Logan & Lucas busted ass like true Americans
Coach Kiki Gettin it Done 





Thursday, September 11, 2014

Thursday's WOD -- "9/11 Never Forget"

WHOLE LIFE CHALLENGE IN 2 DAYS



"9/11 Never Forget"
2001 m Run (moment of silence @ far side of bridge)
11 Pull-ups (C2B)
11 HSPU (Plate Def)
11 OH Sit-ups (45/25)
11 Bar Over Burpees
11 Box Jumps (30/20)
11 KB Swings (2.0/1.5)
11 Power Cleans (165/105)
11 Goblet Squats (2.0/1.5)
11 T2B