What's Going On?

June 8, 2013

Saturday Team Wod 9 am


-Starting Monday 6/10 the 7 am class has been moved to 9 am

-Email Athlete Bios to brettpanceroff@hotmail.com

- New T-Shirts are coming! Pre-order yours on the sheet at the display case.

-Pure Pharma and SFH Fish Oil in stock as well as recovery options. Ask the staff about the benifits of these products.

June 7, 2013


Practice Handstands or Handstand Walks 5 min

10 inch worm to cobra

10 pass throughs

10 Front Squats

90 seconds each arm of banded front rack stetch



Hang Clean

Split Jerk

*90 sec rests, may drop between reps


"Power Amanda"


Muscle Ups

Power Snatch 135/95#

Cool Down:

1a) 3 x 15 Banded GH Raises

1b) 3 x ME Toes-to-Bar

June 6, 2013


5 min double under practice

10 TGU (5 R Arm/ 5 L Arm)

Broad Jump 50m

Duck Walk 25m

Crab Walk 25m


June 5, 2013

Warm Up:

Group Joint Mobility

Group Dynamic Mobility



Today's Workout is a Hero WOD, so make sure you give everything you have to pay tribute to "The Seven"

June 4, 2013

Warm Up:

3 Rounds Cindy

10 Pass Throughs

10 Overhead Squats

10 Snatch

10 Snatch Balance



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