October 2, 2018
Warm up: 3x 1:00 ea: row Single arm db thruster (light, switch @ .30) Pigeon pose (switch @ .30) then […]
October 1, 2018
Warm up: 3 rounds: 10 beat swing 5 inch worm 5/side pigeon pose (hold the stretch 5 sec) 10/side KB […]
September 30, 2018
Hey Everyone! Last Tuesday was Graham’s birthday, and so we’re going to commemorate with a birthday WOD today! Who’s ready […]
September 27, 2018
Warm up: 2 rounds (Partner warm up) 20 arm circle forward + backward (synchro) 20 Medball chest passes (standing) 20 […]
September 26, 2018
Warm up: 2 rounds: Row 400m 15 banded pull apart 10/side Hip opener with post 2 wall walk (hold 5 […]
September 25, 2018
Warm up: 5 Rounds (easy pace) 200m row 10 Alternating pause Bird dogs 10 Cat/camel (alt. 5Up/5down) 10 Russian KB […]