Wednesday – 7.29.15 – Presses + Jump/Push/Lunge

Caption this…..     Strength: A:  Every 2 Minutes x 10 – 3 Strict Press (Try to pick a weight as close to last weeks 3-3-3 for the full 5 sets) WOD:   With a 27 Min. Cap For Time: 400m Run 50 DU 40 Hand Release Push Up 30 OHWL (45/25) 400m Run 40


Tuesday – 7.28.15 – PULL HARD!

Kariann!!! Strength: 5 rounds of Max Watt pull in 10 pulls WOD: On a 21 minute clock 0-7 min Max Effort 1k Row 7:01- 21 min AMRAP 5 Burpee to Target (pull up bar) 7 Pull Up (C2B if possible) 9 Box Jump (24/20)


Monday – 7.27.15 – Front Squats + DT

The kids working hard   Strength: Establish a 1rm Front Squat WOD: Heavy or Double “DT” 5 rounds 12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead (You decide as a class)


Mystery Saturday


Friday – 7.24.15 – Congrats Chris!

CONGRATS TO Dr. CHRIS ON THE BIRTH OF HIS SON, ASHER!     Skill: EMOM x 10 E: 30 – 45 Second Handstand Hold O:  7 Seated Strict Press (Try to go heavier than last week!) Skill Part B: E 30 seconds x 5 min. 2 rounds 1 muscle snatch + 1 power snatch (Not


Thursday – 7.23.15 – Back Squats

Cory F. Looking BIG! Strength: EMOM x 8 Minute 1: 2 Back Squat 65% Minute 2: 2 BS 70% Minute 3: 2 BS 75% Minute 4: 2 BS 80% Minute 5: 1 BS 85% Minute 6: 1 BS 90% Minute 7: 1 BS 95% Minute 8:  Max rep @ 80% with 32×1 tempo WOD For


Wednesday – 7.22.15 – Press + EMOM + AMRAP Sandwich

I just wanted to thank everyone for keeping the box so clean the last week or so.  Everything has been put back where it belongs and I really appreciate you all going that extra step to keep things tidy.  Also noticed how we aren’t cleaning up until the last person is done, THAT IS HOW


Tuesday – 7.21.15 – Pull Jump Pull

 Full Dimension teens working hard and having fun!     Strength: EMOM x 10 minutes 2 Deadlift at 80% of 1RM WOD: With a 25 Minute Cap complete the following for time: 750m Row 3 Rounds 10 Chest 2 Bar Pull Ups 10 Box Jumps (24/20) 75 Double Under 2 Rounds 10 Chest 2 Bar


Monday – 7.20.15 – Front Squat + AMRAP

Some strong ladies right here! Strength: Front Squat 5 @ 70% 5 @ 75% – 3 @ 80% – 3 @ 85%  - 1 @90% – 1 @ 95% Then… With a 32×1 Tempo – Max Rep at 70% – try to beat last week WOD: On a 15 min. Clock 8 Minutes to establish


Reminder that we are closed today….

Good luck to all of the FDC teams competing in the Warrior Challenge today!  See you on the beach!