Monday April 11, 2016

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(Maryam has such an awesome attitude when it comes to her workouts.  She’s quiet, but always ready to make a big statement when the clock hits “Go.” With a constant smile on her face and drive to do her best, she is one person that we can all draw inspiration and motivation from.  Thanks for being awesome Maryam!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD: Last Done August 11, 2015 and November 3rd, 2014… click here for last results


Run 400m with a medicine ball (20#,14#)
1 minute max Unassisted Ring Dips
1 minute max Pull-ups
1 minute max Push-ups
1 minute max Sit-ups
Tabata Squats

**We will do this in heats/partnered up.  Your coaches will explain the time domain/rest intervals, etc.  We will use this as a benchmark from here on out, so do your best, USE PROPER ROM, and write your scores down.  This will be a way for you to track progress later on.

MOD 1: Green Band Ring Dips, Green Band Pull-ups

MOD 2: Med. Black Band Ring Dips, Med. Black Band Pull-ups

MOD 3: Large Black Band Ring Dips, Large Black Band Pull-ups

MOD 4: Dips in between 2-24″ Boxes, Jumping Pull-ups, Knee Pushups