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Diet & Nutrition >>

No matter who you are,

Proper nutrition is the key to achieving your health and fitness goals

All of our members

get individual help learning to make healthy food choices that will effect them and their families for life. Follow us on this nutrition blog for more helpful recipies, tips, and stories from our staff and members!

Warm-up:

Instructor led group stretch for 5 minutes

P1: 250 Meter row

P2: Wall 2 wall bear crawl/crab walk

Switch

3 Sets of 5 unbroken wall ball shots, increasing weight each est

 

Workout:

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).
Post time to comments.

Compare to 100909.

 

“Open WOD 12.2”

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

 

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible