The Champ is Human
Saturday, July 26, 2014 Prehab: Scap push ups 2×15 Banded Squats 2×10 Hip DROM Warm up: 2 Min Jump Rope -then- Bear Crawl x50′ Crab Walk x50′ Skipping
Girls of The Games
Saturday, July 19 Beach WOD- 11:30 am! Prehab: Scap Push ups 2×10 Lat activations 2×10 Fire Hydrants 2×12-15 Warm-up: Row 400m (200 easy/200 moderate pace) 2 rds with barbell of:
Improve Your Front Rack
Saturday, July 12 Beach WOD- 11:30 am! Prehab: Side Plank with Side Kicks 2×30″ Doorway Stretch 30″ T-band External Rotations 2×15 Warm up: 2 Min Jump Rope -then- Bear Crawl
Trust Your Taste Buds
Saturday, July 5 Beach WOD- 11:30 am! Prehab: Keg Drill 2-3 min Doorway Stretch 2×30″ Snow Angels 2×20 (2.5lb plate) Partner Warm up: 3 rds of: Partner 1 runs 200m
Saturday, June 28
Beach WOD- 11:30 am! Prehab: Handstand holds 2×30″ Banded Squats 2×10 Wall Extensions with PVC Warm-up: 2 min jump rope -then- 50′ Bear Crawl 50′ Crab walk 50′ Skipping 50′
Routine is the Enemy
Saturday, June 21, 2014 Beach WOD- 11:30 am! Prehab: Fire hydrants x15Hollow Hold x30 secondsPVC dislocates (seated) x10 Handstand hold 30-45 seconds Warm up: 300m Row-then 2 rds with moderate weight
New Fitness Classes
Saturday, June 14 – Bring a Friend to any class, including the Beach workout! Prehab: T-push ups 2×10 each sideBanded squats 2×10 reps (Blue T-band placed around knees)Single Leg
Straps
Saturday, June 7, 2014 Prehab: Monster walks 2×20″Super Rack stretch x60″Keg Drill x2 min Warm-up: Junkyard dog x52rds: PVC–>BB5 Upright Rows 5 OHS or Front Squat5 Good MorningsPosition 1/position 2 x3
Rock Tape
Saturday, May 31, 2014 Prehab: Scap Push ups 2×15Side Plank 2×45″Fire Hydrants 2×15 Warm up: Run 200m-then- 2rds:6 Pull ups9 Push ups12 Mountain Climbers 15 Air Squats Strength: 15 minutes to find
Day 1 Regionals: World Record Snatch
Saturday, May 24, 2014 Closed today and tomorrow! Come on out and support the team at Regionals! Classes held on Monday at 8, 9, and 10am in MDR only! Day
