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

CALL US: 309-662-5678

Tuesday, November 20th, 2012

Strength: Squat Group A) Week 9 Group B) 5×3 -building up 1×3 pause @-20% WoD: 3-5Rds -150m Run -Max Unbroken Ring Rows

Tuesday October 16, 2012

STRENGTH Back Squat Group A-Week 4 Numbers Group B-5×5 add 5-10lbs from last week WOD 8 Min Amrap: 6 Jumping Lunges*

Tuesday, May 29th, 2012

Strength: a)Back Squat: 4×1(90%+) b)OH Squat: 2or3x5 WoD: For Time 3Rds: 12 Jumping Lunges 8 Burpees

Monday, April 15th, 2012

Strength: a1)Weighted Push-Ups: singles a2)Weighted Pull-Ups: singles -spend about 20 minutes working back and forth. No missed reps. WoD: For Time (15min Cap) 6 Rds: