Sat. Mar. 19th, 2011

Today's W.O.D.
Strength
Weighted pull-ups
5-5-5-5-5

Met-con
30 Double unders
15 Power snatch (75/55)
AMRAP in 10mins

Fri. Mar. 18th, 2011

Today's W.O.D.
"Karen"
150 wallballs
+
400m run
+
"Annie"
Double unders
Sit-ups
50-40-30-20-10
For time

Thurs. Mar. 17th, 2011

Happy St. Patrick's Day!!

There will be a 6pm class tonight. Jason will be the trainer. See you then!

Today's W.O.D.
"Make-up Thursday"

Today is a make-up day for many. If you missed a workout this week, or want to get another one in, today's the day.

Weds. Mar. 16th 2011

Today's W.O.D.
Strength
Bench Press 10x2 (1 min. rest between sets)

Met-Con
200m run or row
10 Power clean (135/95)
10 Burpees
10 Box Jumps
(3) rounds for time

Tues. Mar. 15th, 2011

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's W.O.D.
Strength
Deadlift
5-3-3-1-1

Met-con
"Michael"
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

Mon. Mar. 14th, 2011

Today's W.O.D.
"Fran"
Thrusters (95/65)
Pull-ups
21-15-9
for time

or

"Heavy Fran"
Thrusters (135/95)
Pull-ups (45/strict)
21-15-9
for time