WOD - Sunday, 1.11.15

So much fitness today. Over 30 people for fitness class and 18 in weightlifting. It was another packed Saturday morning and that's exactly how we love it.

Our first seminar was a raging success! Krissy Mae rocked the house and dropped some great knowledge on those who came. Good news for those of you who missed it, she already told me she will do it for us again in the summer time. We will host seminars like this as regularly as we can find accomplished people to present to you.

Dr. Chris working his VO2TheMaxx test magic.

Presenting one of our new Custom Designed PVC Movement Progression Panels. We worked on the panels for weeks and are extremely excited to have them in. These things are going to be the catalyst for big jumps in your gains.

Active Recovery

Foam Roll Technique Quads - 3-4 min

Lacrosse Ball Technique Hips - 2-3 min

PVC Pass Through - Establish Minimum Distance, then 2 sets 20 reps @ approx 90% of dist.

2 sets, 10 reps - yoga pushups



5 Rounds not for time

250M Row (75% pace)

10 GHD Sit-ups

5 Lateral Step Overs Each Direction



Community Fitness

Warm Up

10 Beat Swings

10 Pushups

10 Sit Ups

Drill Goblet Squats

Drill Kipping and Butterfly Pull-Ups



Team Burpee Angie x2

In Teams of 4 (pending numbers work out) perform the following, break up reps however

2 Rounds

100 Pull-Ups

100 Hand Release Pushups

100 Sit-Ups

100 Goblet Squats

*As a buy-in to each movement, the first athlete to perform a rep at each station must first perform 10 burpees. Each Athlete must do one set of 10 burpees in each round.