RMSDF

20 Min AMRAP

250m Row & 20 Double Unders (scale 100 singles) As Many Rounds As Possible in 20 Minutes

Tabata Fight Gone Bad

8 consecutive rounds of each 20 second work & 10 seconds of rest.

Wall Ball, Sumo Dead Lift High Pull, Box Jump, Push Press & Row

Happy Thanksgiving

Don't miss the annual Turkey Burn Friday @ 11am

Do other classes will be held that day!

11.19.10

10,9,8,7,6,5,4,3,2,1 Burpees ,Box Jumps & OHS 115/45

Don't for get the Annual Turkey Burn 11.26 @ 11am no other class will be held that day. Don't miss the fun.

11.18. 10 Three Rounds For Time

15 Hang Power Cleans 135/95 & 15 Burpees

Team Sled Drags & KB Snatches

2 Sled Drags 190/100  & 2 KB Snatches 53/35 (left & right)

Amrap in 20 minutes

11.16.10 Back Squats

12 x 2 @ 80% 1RM

11.15.10 Helen

400m R, 21 KB Swings 53/35 & 12 Pull Ups

3 Rounds For Time

11.12.10 3 Rounds For Time

 15 squat cleans 95/65 & 10 pull ups For Time

 

11.11.10 Team Murph

1600m Row, 100 Pull Ups, 200 Push Ups, 300 Squats, 1600m Row For Time

Teams of two split work evenly, only one person works at at time.

Winter....