February 21, 2011 Monday

Main WOD 1 6 total sets of 3 min AMRAPs.

Main WOD 2 6 total sets of 3 min AMRAPs.


February 18, 2011 Friday

Strength WOD Superset the Bench and Pull-ups.

Main WOD Superset the Bench and Pull-ups.


February 17, 2011 Thursday


February 16, 2011 Wednesday


February 15, 2011 Tuesday

Strength WOD FG Gymnastics WOD

Main WOD FG Gymnastics WOD


February 14, 2011 Monday


February 11, 2011 Friday


February 10, 2011 Thursday


February 09, 2011 Wednesday

Strength WOD

Main WOD


February 08, 2011 Tuesday


February 07, 2011 Monday

Strength WOD Ladies - 10# MB slams & 65# push press

Main WOD Ladies - 10# MB slams & 65# push press


February 04, 2011 Friday


February 03, 2011 Thursday


February 02, 2011 Wednesday

This is an at home workout we will call RALPH.


February 01, 2011 Tuesday


January 31, 2011 Monday


January 28, 2011 Friday

Strength WOD Burn WOD: 3 rounds 10 PVC Squat Snatch 10 Plank Up/Downs 20 Double Unders

Main WOD Burn WOD: 3 rounds 10 PVC Squat Snatch 10 Plank Up/Downs 20 Double Unders

Main WOD Burn WOD: 3 rounds 10 PVC Squat Snatch 10 Plank Up/Downs 20 Double Unders


January 27, 2011 Thursday


January 26, 2011 Wednesday

Strength WOD Work shoulder integrity pre-WOD

Main WOD Work shoulder integrity pre-WOD


January 25, 2011 Tuesday