Monday, February 11, 2019
Sunday, February 10, 2019

Crossfit- 5min tire flips, then partner wod (each partner does all reps): 10-9-8-7-6-5-4-3-2-1 of each: kb sw, knees to elbow, pushup, wb, clean//Bootcamp- 6 cycles (alt. emom)- 1)c&j, 2)air sq, 3)box jump, 4)rest

Tuesday, September 25, 2018
Monday, September 24, 2018

Crossfit- Fight gone bad style: 1 minute each station power cleans 155/105 Russian Twists 35/25 Double Unders Rest  Bootcamp/Community WOD- 18min amrap- 18 cal row, 15 db floor press, 12 db step up, 9 pullups

Friday, April 15, 2016
Thursday, April 14, 2016

5x5 DL, then tabata handstand, L sits bootcamp- 3rounds of toss ball/ sprint, heavy rope, jump squats, KB SW, mtn climber

Thursday, April 13, 2016
Wednesday, April 13, 2016

3x 200m row sprints, then 4 rounds of 3min amrap 15 DU, 8 DB pushup / 1 min rest 

Wednesday, April 12, 2016
Tuesday, April 12, 2016

100 situps for time, then bear complex bootcamp- 20 TGU, 30 pullups, 40 burpees, 50 ball slam, 60 v-ups