Tuesday 12-24-13

Warm up- Musical Bears 10 OHS Shoulder mobility Dynamic stretches Conditioning- Special Christmas Eve WOD   **This weeks schedule:  Tuesday – 9am,10am and 11am Wednesday- Closed  Thursday – NO 7:30pm beginner or 8:30pm  Friday – Regular classes ...

Monday 12-23-13

Warm up- 400m Run  10 OHS Shoulder mobility Dynamic stretches Strength- Back Squat  10-10-10 Conditioning- 4 RFT 20 Wallballs (20#/14#) 400m Run 30 Sit ups * This weeks schedule: Monday – Regular classes Tuesday – 9am,10am and 11am Wednesday- Closed ...

Friday 12-20-13

Warm Up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Front Squat 3-3-3-3-3 Conditioning- “Tabata” Thruster (95#/65#) Burpees Sit Ups * There will be no 6:30 open gym tomorrow.*...

Thurday 12-19-13

Warm Up Musical Bears 10 OHS Shoulder Mobility Dynamic Stretches Strength Hang Cleans 2-2-2-2-2 Conditioning 5 Hang Cleans (95#/65#) 10 Push-ups 15 KBS (53#/35#) 15 Min AMRAP  

Wednesday 12-18-13

Warm up- Double unders 10 OHS Shoulder mobility Dynamic stretches  Conditioning- 5 RFT 75 Double unders 30 Wallballs (20#/14#) 30 Box jumps (24″/20″)