3/28 WOD: Triple the excitement…
Ladies, PLEASE read this. Strength: Snatch 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90% WOD: Three rounds, 12-SDLHP 135/95, 24-butterfly... Read More
1/27 WOD: Bacon is better
…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope… (Romans 5:3-4) Warm-Up: 20-squats, 15-hang power cleans, 10-pull-ups,... Read More
11/23 WOD: “Tyler”
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades... Read More
9/19 WOD: EMOTM?
Individual Warm-up: Plank holds (work up to 1 min). 30 seconds each side. Warm-Up: BWU. Part #2: 20-squats, 10-back squats. Strength: Squat, 1) 5 x... Read More
9/14 WOD: “FGB” – Develop your strategy!
Elements classes starting next week Monday, the 19! Last chance to sign up before our format changes a bit. In the workout below, we are... Read More