Thursday

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm   Essentials 7am   WOD Squat Max   Metcon: 5 Rounds Burpee: 1min Wall Ball: 1min   Read: 531 Manual This is the program we will be following for the next 6 weeks.  Read up and so you can know what to expect each...

Monday

WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm   Open Gym 4pm   Essentials 6pm   WOD 50 Pull ups 50 KB Swings 53/35 50 Double Unders 50 Overhead Squats 95/65   Watch: Video Recap of Northwest Region Day 1 and Day 2 Day 1 Day 2 Day 3   Read: Dallas Mavericks win the...

Monday

WOD Schedule 6am, 9:3oam, 12pm, 5pm, 6pm   Open Gym 4pm   Essentials 6pm   WOD Testing: Vertical Jump Test Gymnastics Skill: Kipping Pull Up WOD: “Tim’s Birthday WOD” 400m Run 21-18-15-12-6 (Scaled 21-15-9) Pull Ups Burpee Box Jumps...

Tuesday

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm   Essentials 7am   WOD Gymnastics Skill: Variations of Skin the Cat Metcon: 4 Rounds: 5 KB Cleans Each Arm, 10 Pull Ups, 15 Box Jumps   Watch: Skin the Cat and Full Range of Motion of the Shoulder  ...