Tuesday 091208

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15 – 12 – 9 – 6 – 3

Power snatch 95# (65#)

Burpees

Then; come prepared with a weakness.

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029 

Greg B. getting comfortable with uncomfortable.

CFV_Fleece4[1] 
Another world-class design by Jake Theno

Lets get excited that our hoodies are coming (expected date of arrival 12/16).  They will be black with grey, red and white custom silk screen and embroidery.  They are 9oz weight, 100% organic cotton, recycled zipper hoodies.  The cost will be $60, with proceeds going to fund new rowers (we don't know where we'll put them).  YAY!

The back reads the 100 words of World-Class Fitness:
Eat meat and vegetables, nuts and seeds, some fruit little
starch and no sugar. Keep intake levels that will support
exercise but not body fat. Practice and train major lifts:
Deadlift, clean, squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups, dips, rope climb,
push-ups, sit-ups, presses to handstand, pirouettes, flips,
splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many
combinations and patterns as creativity will allow. Routine is
the enemy. Keep workouts short and intense. Regularly
learn and play new sports. – Greg Glassman

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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