![]() | Fri, Mar 17 2017 | ![]() |
![]() | 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
![]() | Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
![]() | Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
![]() | Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
![]() | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
![]() | Happy Birthday: Debora |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 3/17/17 | WEIGHTLIFTING 8/12/16-6/21/17 | WARM UP 3/24/17 | METCON MODWOD VERSION OF 16.4 | CROSSFIT OPEN WOD 16.4 |
SHRED 3/17/17(Reps, Rx+, Rx2, Rx3) WARM UP-With BOB!!! WORKOUT: 8-4 min rounds Sled Push-10 m (90#/70#) PVC OHS-20 reps DB alt. Snatch-16 reps Jump Lunge-20 reps COOLDOWN: ROM/WOD-centered on hamstrings,low back and quads |