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Training for Monday, November 20th

Training for Monday, November 20th

Warm Up Group Circle then: 3 Rounds with Partner Row while partner completes: 8 Med Ball Thrusters 8 Scap Pull Ups Workout of the Day


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Training for Saturday, November 18th

West Side Comp is On, Workouts Below! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 5:00 max reps each


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Training for Friday, November 17th

Warm Up Group Circle then 3 Rounds 8 Med Ball Cleans 8 KB Sumo Deadlift High Pulls 8 KB Swings 4 Burpees Strength+Skill Work Double


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Training for Thursday, November 16th

Warm Up Group Circle then 3 Rounds 8 Squats (feet together) 8 Ball Slams :30 Jump Rope (Singles rounds 1 and 2, Double Under practice


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Training for Wednesday, November 15th

Warm Up Group Circle then 3 Rounds 8 Back Squats 45/35 8 Good Mornings 45/35 4 Ring Rows 4 Jumping Ring Dips Powerlifting Strength Work!


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Training for Tuesday, November 14th

Warm Up Group Circle then 400m Run 8 Snatch Deadlifts 8 Air Squats 8 Snatch High Pulls 8 Overhead Squats 8 Power Snatches 8 Snatch


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Training for Monday, November 13th

We’re belatedly observing Veteran’s Day with a Hero WOD today!  To those who have served, thank you, and today we’ll honor that with some sweaty


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Training for Saturday, November 11th

West Side Comp is On with Coach D$!  Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day In Teams


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Training for Friday, November 10th

Warm Up Group Circle then 3 Rounds 8 Banded Pass Throughs 8 Band Overhead Squats 8 Up Downs* *Plank to Standing Gymnastics Work (13:00) 2-4


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Training for Thursday, November 9th

Warm Up Group Circle then *20 Jumping Jack then 3 Rounds 8 DB Push Press 8 Lunges (4 each leg) 8 Ring Rows *20 Flutter


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