Strength / Skill Push Press 3 X 6 at 65% 10 min to warm up to 70% of 1 rep max Back squat 10 min to find 1 rep max Back squat 5 min rest 6 Min EMOM 3 Front Squat %65 of 1 rep max 5
Read more →5:30/6:30 CLASSES Strength/ Skill 5 – 10 – 15 Pull Ups Superman Each round is followed with a bar hang of 30 sec. WOD 5 Rounds for Time 400 meter Run 12 Russian kettlebell swings #70/53 21 wall ball sit ups
Read more →Happy New Years Hui OHANA! Thursday classes are 5:30 and 6:30 Friday Classes are 4;30/530/630 Sat clinic starts at 10am— Learn how to become a more efficient Rower! Wod To follow! UPCOMING EVENTS! January 11th 2014– Peninsula Cup hosted by Bill and Emily at CF Gloucester-10-12pm. Come
Read more →
