`
Click on the link to sign up today!

Click on the link to sign up today!

Saturday

Warmup: Coaches Choice!

WOD: For Time

500 meter row then,

24-21-18-15-12-9-6-3 of

Push Press 115/65#

Pullups

with 20 Double Unders after each set then,

500 meter row

 

===========================

Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

Reminder: Sunday Funday @ 7 am - Everyone welcome even non-members

===========================

My best friend Deb showing the world how the Underground Strength Training plus her hard work gives great results! Congrats on your amazing performances.

My best friend Deb showing the world how the Underground Strength Training plus her hard work gives great results! Congrats on your amazing performances.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday

*Coach Joe will be going over Frosty Strategy and Competition Prep on Monday at 5:00 pm. Come hear what Joe has to say about planning for this amazing event!

Warmup: 3 Rounds of

10 hollow body to superman

10 wall balls

10 back extensions

2 rolls

++++++++++++++++++++++++

Buy-in: 3x12 Ring Pushups

++++++++++++++++++++++++

Strength: Front Squat 6! with 8 Russian Twists after each set

++++++++++++++++++++++++

WOD: Todays workout is to honor a very special friend of mine! I will keep her idenity a secret unless you can figure it out by the name.

"Toodle"

5 Rounds for Time

11 Front Squats 115/75#

11 Chest to bar Pullups

11 Snatches 115/75#

11 Burpees

11 Calorie Row

+++++++++++++++++++++++++

Frosty Sellout: Bench 5!

Comment