Month: October 2018

REMINDER.. CSA WILL BE CLOSING AT 3PM For the Halloween Holiday!! “Marston” Complete as many rounds as possible in 20 mins of: […]

THERE WILL BE NO CLASS TONIGHT Due to The Halloween Holiday!! We will be closing the gym at 3PM Power Hour Wod: […]

“Tri-Sprint Intervals” For 5 cycles: AMRAP in 4 mins of: 30/20 Row Calories 25/15 Assault Bike Calories Shuttle Sprint, 10 m Rest […]

LIFTING: Find a heavy single Hang Squat Snatch WOD: “High Heels” Complete as many rounds as possible in 9 mins of: 10 […]

NEW CYCLE!!!! Back Squat 4×6 at 70% 1RM Money Maker: Walk Outs 5 sets of :15 seconds (add 30-50 # to your […]

4 rounds for time of: 25 Row Calories 25 Burpees

“Hindsight” Complete as many rounds as possible in 20 mins of: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat […]

Back Squat 5, using heaviest weight per set Shoulder Press 5, using heaviest weight per set Deadlift 5, using heaviest weight per […]

“Buddy Buddy” For time: 50 Strict Pull-ups 75 Bench Press, 135/95 lbs 70/50 Assault Bike Calories **Teams of 3 Calories can be […]

“Curve Ball” For time: 100 Double Unders 50 AbMat Sit-ups 25 Medicine Ball Cleans, 20/14 lbs 80 Double Unders 40 AbMat Sit-ups […]