Tuesday 02042014


Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]  

There will be no Competitors class this Saturday February 8th at 12pm.  

LAST CALL for the pre-order Team T-shirts and Tanks going out Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register

Kettlebell Class
Kettlebell Class

Fitness – Performance – Sport 

A.  Back Squats – 4 x 8 w/2 Min Rest 

B.  3 Rounds AFAP  

300M Row (Hard Effort) 

25 x Wallballs (Sport UB) @ 20lb/14lb 

2 Min Rest 

-Post results under comments

14 Responses
  1. Cally

    Travel WOD:
    10 minutes treadmill warmup, 70 DUs
    2 sets of 21-15-9 …..pushpress, burpees, sit-ups (rest 2 minutes between)
    I’m either tired still or already out of shape! Whew

  2. Carrie

    A. 105 x2 115×2. Felt good. Liked using a lighter weight to work in my form.
    B. 7:01 for total time. 14# Mad at myself for breaking up the last set of WBs.

  3. Crysta P

    A. 65, 75, 85, 85. Remembered my oly shoes today! Felt good squatting.
    B. 2:20/2:36/2:41 (7:37 total). WB @ 10lb. Not feeling the wallballs today. SI joint getting tight and tweaky so I need to go take care of it

  4. Paul Bye

    A. @135# – really focused on form today
    B. 12:20 (with partner so the rests were slightly more than 2 min) – Rx
    good to get ready for the open with those wallballs

  5. Susan kian

    Dahlc WOD because I worked late today to finish stuff up…

    Squats 4×8 135, 145,155,165

    300m sprint row plus 25 UB wall balls 12 lbs because I couldn’t find 14s. Not sure on the time 10-12 minutes I’m guessing. Annoying because Dahlc has a million wall balls and very few walls?! I had to run across the room.

    Elliptical rollerbladey thing 20 minutes

    Stretching at end

  6. Nicole Chovan

    A. 105-105-105-105 Took it easy. One of my legs feels like it goes down faster than the other. Weird.
    B. You go I go with Staci. Our time was 13:07. We averaged 2:00-2:15 each round. WB unbroken….although I wasn’t planning on it. Thanks for the push Staci! 🙂

  7. Staci Vinz

    A. 105-105-105-105 (kept it light to prep this weekend. Felt good to get the hips moving.)
    B. You go I go with Nicole
    See Nicole’s comment for times. WB UB at 10ft target. These felt good and were easier than I was anticipating.
    Good work Nicole!

  8. Jennifer Brickley

    A. 105, stayed lighter this time
    B. 11:15 (including rest time); 10 lb wall ball. That was harder than it looked.