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“Cuban Missile Crises” Wednesday 10/22/14

Strength back squat: 70% x 3, 80% x 3, 90% x 3+ strict press: 70% x 3, 80% x 3, 90% x 3+ There is ample time to spend working with your coaches, taking enough rest, and focusing on form. The WOD is short and sweet, so the majority of your time should be spentREAD MORE

“Double The Fun” Tuesday 10/21/14

Skill Running Running is good, but we do not work on the skill of running often enough. Today we will spend our warm up and skill time working on the skill of running. There are many coaches teaching running form and they are all slightly different, but the consistency comes in the form of notREAD MORE

“Strict Sets” Monday 10/20/14

WOD Orange/White/Black No Clock, No Score 1) Front Rack Reverse Lunge- 5×3/leg 2) 3×10 Strict Hand Stand Push Ups 3) 3×10-15 Strict Ring Rows (elevate feet and/or add weight if needed to make more challenging) 4) 5-10 Slow “Dragon Flies” One movement should be finished before moving to the next one. Rest should give youREAD MORE

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