Happy New Year!!!

Happy New Year!!!

Only two classes today! 11AM and 3PM. Happy New Year!


Shoulder Press, 3 x 10 (60%, 65%, 70%)

Sport Strength:

1a) 5 x 3 Shoulder Press 

1b) 5 x 3 Weighted Pull Up. Rest 90 sec.


Happy New Year!

Three Rounds for time...

400 M Run
20 Wall Balls
13 Push Ups
20 Box Jumps
13 KB Swings

Daily Challenge:

Turkish Get Ups, 5 x 1 Each Arm


Calves on Post, Dolf Stretch

Post loads for Should Strength and time for WOD to comments.

4 comments (Add your own)

1. Joey wrote:
1x5 @ 175#
1x3 @ 205#
1x3 @ 235#
1x2 @ 260#
1x1 @ 275#

Front Squat
1x5 @ 165#
1x4 @ 190#
1x4 @ 200#
1x5 @ 215#

Floor Presses
3x6 @ 155#

3x7 Strict HSPU

WOD with 20# Medball, Hand Release Pushups, 24" Box and 2 pood KB -- 14:38

Wed, January 2, 2013 @ 2:59 AM

2. Novie wrote:
This morning I did a wod at CF Tampa, it was a 4 pesorn team wod, but the way it was scored was different.pesorn 1 starts with a 250m weighted overhead lungewalk, and when they get to pesorn 2 (at the end of the 250m), p1 starts on an amrap of 50 burpees and 100 double unders. when pesorn 2 gets done with the lungewalk and gets to p3, p2 starts and their amrap and so on until all 4 people have started the amrap. Total time to do reps was 30 minutes, I was the second pesorn in the chain and did the lungewalk with a 45lb plate overhead, then in the remaining time did 3 rounds plus 5 burpees. shoulders were smoked

Thu, February 28, 2013 @ 5:28 PM

3. oiziltpveca wrote:
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Mon, March 4, 2013 @ 7:16 AM

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Wed, April 12, 2017 @ 2:37 PM

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