Friday 9/9/11

WOD
For Time:
21-15-9 reps of:
Over head Squats (95/65)
Box Jumps (24"/20")
Toes to Bar

Thursday 9/8/11

WOD:
For time:

800 Meter row

3 Rounds :
30 Wall Balls (18/16)
20 Push ups
10 Ring Dips

600 m run

Attention: FGB6 team tshirt money is due. Also if you have not raised the 150, please understand you will be responsible for it the day of. Business sponsorships have been going well. They will be advertised at our box and on our tshirts in return. So if you have a business in mind, just ask or let me know and I can ask. Let's make this happen for a great cause and a great experience.

Wednesday 9/7/11

WOD:
15 minute AMRAP OF:
20 Jump Squats
10 Deadlifts (205/155)
_________________________
100 Flutter kicks (no time)

Basics class @ 4:30 pm
15 minute AMRAP OF:
 30 Air Squats
 15 Supermans



     

Tuesday 9/6/11

” Eva ”5 Rounds For Time:
800 Meter Run
30 Kettlebell Swings (50,35))
30 Pull Ups

HAPPY LABOR DAY

PARTNER WOD:
For time: (teams of 2, with one person working at a time)
15 handstand pushups
30 toes-to-bar
45 push press (95lb/65lb)
60 burpees
75 wallball (18lb/14lb), both 10ft target
60 burpees
45 push press (95lb/65lb)
30 toes-to-bar
15 handstand pushups
Partner's must tap hands to switch off.

Saturday

Hey guys, Due to weather there will be no classes today. Stay safe.
See you Monday AT 9am

Friday!!!! 9/2/11

WOD:
5 rounds for time:
24 pushups
12 Deadlifts (185/135)
____________________

3x1:00 minute max rep push press