20 October 2019 – Open Gym 10:30 a.m. to 12:00 p.m.
20 October 2019
19 October 2019 – “Coach Deby’s Choice!”
19 October 2019 Warm-up: TBD WOD: “Deby’s Choice!”
18 October 2019 – “Open WOD 20.2”
18 October 2019 Warm-up: Eastside Lap, One step Squats across gym, Lunge Back, Strength (can be done after Open WOD): Barbell Complex 1-1-1-1-1-1 until... Read More
17 October 2019
17 October 2019 Warm-up: 3 Sets: 250m row, 6x Burpee over the rower (use caution or simply just do 6x burpees), 12x RKB swing. ... Read More
16 October 2019
16 October 2019 Warm-up: 400m Run to JITB, 3 Sets: Gym Bear crawl, 8x DB Hang clean and jerk (light), 10x Russian Twists with... Read More
15 October 2019
15 October 2019 Warm-up: Run Block, 3 Sets: 20x jumping lunges, 10x V- Up, Run Block Strength: Back Squat: 6×4, increase weight slightly from... Read More
14 October 2019
14 October 2019 Warm-up: W. Alabama Run, 3 Rounds, 4x Renegade row (Push-up, Row, Row), 8x Alternating DB snatch, 4x Toes to bar. Strength:... Read More
13 October 2019 – Open Gym – 10:30 a.m. to 12:00 p.m.
13 October 2019
11 October 2019 – “Open WOD 20.1”
11 October 2019 Warm-up: Eastside Lap, Burpee Broad Jump Across Gym, Lunge Back Strength: Barbell Complex (pause between movements, do not drop bar between... Read More