Tuesday July 23, 2013

We have added the link to the 31 heroes WOD on the bottom of our main page.  If you haven't checked it out, do so.  It's for a great cause, and we plan on being in the new location for it.

Finally, the Games have arrived.  Click the pic for more info on the competition.


Hang Squat Clean 3-3-3-3 (work on catching the bar in the squat after attaining FULL HIP Extension)  AGAIN, start light and work your way up.

recovery: work on Handstand Pushups, Pullups, Muscle Ups, or Pistol Squats


10 Plyo Pushups

15 Squat Jumps

15 Ring Dips

10 Fwd-Rev Lunges (each leg)

AMRAP in 15'

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