var mn = $(".menu"); mns = "main-nav-scrolled"; hdr = $('header').height(); $(window).scroll(function() { if( $(this).scrollTop() > hdr ) { mn.addClass(mns); } else { mn.removeClass(mns); } });

Tues 2/9 Comp

View Public Whiteboard1 mile run Foam- Scapula, chest stretch, IT band Inch worm, bear crawl, world perfect, high kneesConditioning For time: 50 Burpee 40 Deads, 175/125 30 Pull ups 20 Front Squat, 175/125Conditioning 21-18-15-12 Reps for time of: Cal Row KBS, 70/53 […] Read More >>

Tuesday 2.9.16

View Public WhiteboardL2/3 500m Row Buy in Then 3 Rounds for time 30 Wall Ball 20, 12# 20 Box Jump overs 30, 24in 10 C2BL1 500m Row Buy in Then 3 Rounds for time 30 Wall Ball 14, 10# 20 Box Jump Overs 24, 20in 10 Pullups500m Row Buy in Then 3 Rounds for time […] Read More >>

Mon 2/8 Comp

View Public Whiteboard1 mile run Foam-Scaps, IT band, Chest stretch Couch, Sampson stretch, Single leg Glute bridge, Open bookComplete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar […] Read More >>

Monday 2.8.16

View Public WhiteboardL2/3 6 Rounds 3 Snatch 115, 65# 10 T2B 30 DU'sL1 6 Rounds 3 Power Snatch 75, 55# 10 Hanging Knee Raise 60 SinglesBaseline 6 Rounds 3 Thrusters 65, 35# 10 Leg Raises (floor) 200m Row […] Read More >>

Fri 2/5 Comp

View Public Whiteboard400m run Foam scapula, IT band, chest stretch, calves Couch, Single leg Glute bridge, Pigeon, Band Lat stretch 3 Rounds: 15 sit up 15 Floor toes to bar 15 Hollow bodyConditioning AMRAP 15: 5 Power Cleans (155/105) 10 Box jumps 24/20 15 Wallballs, 20/14Rowing 10 rounds of: 200m Row, :30 rest […] Read More >>

Friday 2.5.16

View Public Whiteboard […] Read More >>

Thurs 2/4 Comp

View Public Whiteboard1mile run Foam- Scapula, IT band, Lats, chest stretch Couch, Frog, Clam, Single leg Glute bridge, Shoulder crossover, Banded shoulder stretch, Dead bugs(12/side), Hollow body(15) Inch worm, Lunge, Crab walkConditioning For Time: 30 HSPU 21 D-Ball Shoulders, 100/70 20 HSPU 15 D-Ball Shoulders, 100/70 10 HSPU 9 D-Ball Shoulders, 100/70 […] Read More >>

Thursday 2.4.16

PowerliftingView Public Whiteboard […] Read More >>

Wednesday 2.3.16

View Public WhiteboardMax rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles […] Read More >>

Tues 2/2 Comp

View Public Whiteboard1 mile run Couch, Clam, Single leg Glute bridge, Foam chest stretch, Shoulder cross body, Dead bugs(12/side) World greatest, inch worm, Butt kickers, Burpee broad jumpConditioning* 21-18-15-12-9 reps for time of: Row for calories Thrusters, 95/65Gymnastics Conditioning 10 RFT: 3 Muscle ups or 3 Chest to bar & 3 ring dips 6 Alt. […] Read More >>