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Training for Saturday, September 19th

West Side is Back at it! However, class is at 7am!! Must be done no later than 8:15am for WOD on the RUN!!   WOD on the RUN!!! The 9am class

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Training for Friday, September 18th

Group Circle   Warm Up   Strength 15 minutes to complete: Back Sqaut 20 rep max!! Workout of the Day 4 Rounds for Time: 10 L – arm KB Snatch

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Training for Thursday, September 17th

CFWS   Group Circle   Warm Up 3 Rounds for Fun! 200m Run 10 KB Swings 10 KB Goblet Squats   Strength 15 minutes to complete: Push Press + Power

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Training for Wednesday, September 16th

Group Circle   Warm Up   Strength 15 minutes to complete: 6s x 3r @ 75-80%   Workout of the Day 18 min EMOM Even: 6 GTOH (135/95) Odd: 10

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Training for Tuesday, September 15th

CFWS   Group Circle   Warm Up   Skill 15 minutes to work on Muscle Up skill work! Transitions, Ring Pulls, False Grip Pull Ups, etc.   Workout of the

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Training for Monday, September 14th

Group Circle   Warm Up 4 Rounds: 10 Cals on Rower/Assault Bike 10 Box Step Ups and Step Downs   Strength 15 minutes to complete: OHS 6s x 2-3r @

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Training for Saturday, September 12th

No WEST SIDE comp this Saturday!   CFWS It’s Cate and Tim’s Birthday! Can you guess who is 39 and who is 50!! 🙂 There will be post WOD Cupcakes!

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Training for Friday, September 11th

Group Circle   Warm Up   Strength 15 minutes to work on the Sleds! Let’s PUSH and PULL!!   Workout of the Day 9/11 HERO WOD Hero WOD “343″ in

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Training for Thursday, September 10th

CFWS   Group Circle   Warm Up Superset the following: 3 x 12 of: Banded Good Mornings Banded Pass Throughs -Then- 6 min AMRAP Run 200m 30 Double Unders/60 Singles  

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Training for Wednesday, June 9th

Group Circle   Warm Up   Strength 15 minutes to complete: Front Squat 6s x 2r @ 80%+   Workout of the Day 21 min EMOM: 1st min: :45sec of

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