08.21.13 Wednesday

***DONT FORGET CODY & MEGS FAREWELL WOD IS AT 5PM***

SURPRISE WOD BROUGHT TO YOU BY COACH VAN!!!

08.20.13 Tuesday

**DONT FORGET CODY & MEG'S FAREWELL WOD IS WENS AT 5PM**

STRONGER

2 x (2 Clean Pulls & 1 Hang Power Clean) 60%

2 x (2 Clean Pulls & 1 Hang Power Clean) 65%

2 x (2 Clean Pulls & 1 Hang Power Clean) 70%

2 x (2 Clean Pulls & 1 Hang Power Clean) 80%

BETTER

3 rounds for time

14 Snatches (115/75)

12 Front Rack Lunges (115/75)

10 Toes to Bar

08.19.13 Monday

STRONGER
2, 2, 2, 2, 2 Snatch Balance (Heavy)
BETTER
5 Rounds
10 KBS (53/35)
10 Goblet Squats (53/35)
10 Push-ups

08.17.13 Saturday

--BETTER--
"Loredo"
6 Rounds:
24 Squats
24 Push-ups
24 Walking lunge steps
400 meter run
*Scaled will complete 4 Rounds

Picture from the old box 

08.16.13 Friday

--BETTER--
Team Fun:
400m Partner Barbell Carry (45/35)
24 Deadlifts (225/155)
48 Push-ups 
24 Pull-ups 
24 Deadlifts 
48 Push-ups 
24 Pull-ups 
*teams of two complete this workout

08.15.13 Thursday

OPEN GYM TODAY!  COME WORK THOSE WEAKNESSES...DOUBLE UNDERS MAYBE??

BEGINNER CF @6pm

08.14.13 Wednesday

--STRONGER--
3x10 HBBS (heaviest possible)

--BETTER--
3 Rounds
13 Push Press (95/65)
30 Double Unders
13 OTB Burpees