Monday, August 29, 2016


Monday, August 29, 2016

Great job to all of our AM and PM competitors who CRUSHED some tough WODs at the Throwdown this weekend!
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 Strength/Skill Schedule:
Monday: Thrusters
Tuesday: Deadlifts
Wednesday: Cindy
Thursday: Low Hang Snatches
Friday: Hero “Bulger”
Saturday: Bench Press
Sunday: Back Squat

Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen

Find heavy triple from the floor


SuperFit Richmond Partner Wod 3:
3 Rounds for time:
40 WBS 20/14
30 Box Jumps 24/20
20 HSPU 4″ deficit, FX: HR Push Ups
15:00 CAP