Strength: ME Handstand Push-ups 3-3-3-3-3-3 *Progressions/Modifications will be taught before strength WOD: “Fran” 21-15-9 reps for time: Thrusters Pull-ups Post loads and times to comments.  

Strength: ME Box Squat 3-3-3-1-1-1 WOD: EMOTM for 12 minutes: 3 Front Squats, 155/115 20 Double-unders Post loads and efforts to comments.     Just a quick reminder that Monday is Memorial Day. We will be closed, except for one class at 10am. We will be performing “Murph” as our WOD. We hope you can [...]

Strength: ME Floor Press 3-3-3-1-1-1 WOD: AMRAP in 4 minutes: 3 Hang Power Cleans, 155/115 10 Pull-ups ~Rest 2 minutes~ AMRAP in 4 minutes: 100m Farmer Carry, AHAP 20 Sit-ups Post loads and rounds to comments. The ladies getting after “Helen” last Saturday….our girls rock!  

Strength: ME High Bar Back Squat 3-3-3-1-1-1 WOD: Tabata: Double-unders Rest 1 min KB Swing Rest 1 min Squats Post loads and lowest rounds for each interval to comments.

Strength: Spend 20 minutes to find/work-on: ME High Hang Snatch, 1 rep WOD: For time: 3 rounds: 2 Hang Power Snatch + 2 Overhead Squat 10 Burpees ~rest 1:00~ 3 rounds: 2 Hang Power Snatch + 2 Overhead Squat 10 Hand-release Push-ups ~rest 1:00~ 3 rounds: 2 Hang Power Snatch + 2 Overhead Squat 10 [...]

Strength: ME Handstand Push-ups 5-5-5-3-3-3 *Progressions/Modifications will be taught before strength WOD: “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 12 Pull-ups Post loads/mods and times to comments.  

Strength: ME Box Squats 5-5-5-3-3-3 WOD: 5 rounds for max reps: 1:00 Burpee Box-Jump-Over 1:00 Rest Post loads and reps to comments.  

Strength: ME Floor Press 5-5-5-3-3-3 WOD: 5-4-3-2-1-2-3-4-5 reps for QUALITY: Deadlift, 245/170 Shoulder Taps Post loads and efforts to comments.     Run For Sarah!!! June 8th, 2013 Last year we raised enough money to buy the NICU an infant transport unit, which was dedicated this past September and has already been put to great [...]

Strength: High Bar Back Squat 5-5-5-3-3-3 WOD: 10-8-6-4-2 rep rounds, for time: Power Clean, 135/95 200m Sprint Post loads and times to comments.

Strength: ME High Hang Snatch 3-3-3-1-1-1 WOD: “Annie” 50-40-30-20-10 reps for time: Double-unders* Sit-ups *Substitute Tuck Jumps if you do not have Double-unders Post loads and times to comments.