5 December 2014

Happy fun Friday everybody!

 

We are going to finish off this week with a single modality WOD for you all. This will give us plenty of time to hammer in some technique and hopefully this will allow you to hit some BIG PRs! We are going to be starting out with an awesome team relay race so make sure that you recruit some friends to come to class with you so that you have the best chance of winning. As always, it pays to be a winner...

 

Now. Lets talk about next weeks programming. We have one day that is wide open for suggestion. I would like to hear some suggestions for a repeat WOD. I would like to try and find a popular one from about 3 months ago. Here are a couple of suggestions, feel free to chime in with your own. 

 

1) Karen

150 Wall Balls for time (20/14)

 

2) Front Squat Mania

1-10-1-20-1-30 Front Squats

 

3) Bear Complex

10 minute AMRAP

 

4) Dealers Choice

Let us know what you would like to do!

 

Todays WOD

Push Jerk

3-3-3-3-3-3


16 comments (Add your own)

1. Chelsea wrote:
Bear complex!

Thu, December 4, 2014 @ 9:00 PM

2. Tara wrote:
Front squat mania!!!

Thu, December 4, 2014 @ 9:23 PM

3. Steph wrote:
I am not sure how popular this one was, but I enjoyed it and would love to beat my previous time! :-)

For time:
50 DUs *then
5 rounds:
5 OHS (65# women)
10 S2OH
15 SDHP *then
50 DUs

orrrr I'm good with the bear complex too!

Thu, December 4, 2014 @ 9:27 PM

4. Amy wrote:
Running!!!! ;)

Thu, December 4, 2014 @ 9:42 PM

5. Jill wrote:
Definitely NOT "Karen"

Thu, December 4, 2014 @ 9:53 PM

6. Kasey wrote:
I want Karen lol

Fri, December 5, 2014 @ 5:51 AM

7. Tierney wrote:
Bear complex and front squat!

Fri, December 5, 2014 @ 6:26 AM

8. Lisa wrote:
What Amy said! :D

Fri, December 5, 2014 @ 7:43 AM

9. Rebecca wrote:
Karen! Wall balls are fun...right??

Fri, December 5, 2014 @ 7:44 AM

10. jessie c wrote:
Front squat mania!

Fri, December 5, 2014 @ 7:57 AM

11. Kelsey wrote:
bear complex!

Fri, December 5, 2014 @ 8:29 AM

12. Julie wrote:
I would like to do Murph again..Want to try it without the bands...
Running in winter is fun...

Fri, December 5, 2014 @ 9:55 AM

13. Dana wrote:
Bear complex and front squats!

Fri, December 5, 2014 @ 1:42 PM

14. Kristen wrote:
Karen. Why? because nothing makes you work on mental toughosity more than 150 wallballs.

Fri, December 5, 2014 @ 6:05 PM

15. Keri wrote:
Bear complex please! Or a dance wod!

Fri, December 5, 2014 @ 8:02 PM

16. Chad wrote:
Ok it's not a repeat WOD but how about 700 burpees for time? (Coach's included) orrrr Karen (I dislike wall balls as much as burpees lol)

Sun, December 7, 2014 @ 4:32 PM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am