October 31, 2014  |   PROSPECTIVE MEMBERS  |   CLASS SIGN-IN  |  MEMBERS ONLY AREA

CALL US: 309-662-5678

Tuesday, April 30th, 2013

Strength: a)Dead Bugs: 4×30/30 b)Front Squat: 5RM; 5×5@85-90% fast, not too heavy WoD:For Time 5Rds: 10 Goblet Jump Squats 10 Toes 2 Bar -finish with 800m run

Tuesday, January 15th, 2013

Strength: A)Dead Bugs:4x30sec B)Front Squat: 2RM, 2×3@80% Pause:3×1@90ish% WoD: 3Rds 3min work/45sec rest -8 Goblet Squat -8 KB Swings

Monday, September 26th, 2011

Strength: a1)Push-Press: 5×3 a2)KB/DB Row: 5×8/arm WoD: 10 Min Every min, perform: 10 Goblet Squats (53/35) 15 RKC Swings (53/35) -rest remainder of min