Football WOD – May 4, 2014
Complete for time: 30 back squats at bodyweight (NTE 60%) 800m run 30 burpees Community Notes: Good luck to Erin, Dave, Laurie and any other Broad Street runners tomorrow!
Daily WOD – May 3, 2014
"Filthy Fifty” For time: 50 box jumps (24/20″) 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions 50 wall balls, (20/14# t0 10/9′)…
May Schedule and Events
Mark your calendars for these important dates in May! May 4 - Last day to donate used coats and children's books for the Feel the Warmth drive! Take this opportunity to clear out your closets…
Daily WOD – May 2, 2014
Wide Grip Deadlift 3-3-3-3-3 Then 400m farmer's carry NFT WOD Notes: The grip used today will be a snatch width grip but your hips will be in a normal deadlifting position to start. Community Notes:…
Make Up Day – May 1, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 5 rounds for time of 50 double unders, 10 back squats (135/95#), 5 muscle…
Daily WOD – Apr 30, 2014
Complete 21-18-15-12-9-6-3 reps for time of: KB swings (53/35#) push ups tuck ups Community Notes: CustomFit meals will be in the gym on Tuesday, May 6 with some meal and protein bar samples during all…
Daily WOD – Apr 29, 2014
AMRAP in 12 minutes of: 5 chest to bar pull ups 7 hang power cleans (145/100#) 9 box jumps (24/20") Community Notes: Happy Birthday Heidi!!
Daily WOD – Apr 28, 2014
Back Squat 5-3-3-2-1-1 Then 4x4 each leg barbell lunges (50% 1RM back squat) WOD Notes: Compare to the total on 131029.
Football WOD – Apr 27, 2014
Complete 4 rounds for time of: 10 KB swings (70/53#) 10 squats with KB in rack position (right) 25 yd KB carry in rack position (right) 10 KB swings (70/53#) 10 squats with KB in…
Daily WOD – Apr 26, 2014
Clean and Jerk 1-1-1-1-1-1-1 Then 10 Turkish get ups each arm NFT WOD Notes: Compare to 130614.