The 8am and 9am are cancelled. The side roads are still icy and with snow expected the rest of the morning it’s best to stay off the roads if you can. Once we check availability we will more than likely open at 3:30 to give more opportunity for everyone to get their squats in!
Read MoreMarch 17, 2014 The 5am and 6am classes are cancelled. We will see if conditions get better and make a decision on the 8am and 9am at 6:30am.
Read More3 pos SN Or 3 pos CLN Build to heavy single Then With a partner 5 rounds each (10 rounds total) 300m sprint 12 ball slams 30/20 Partner A finishes entire round while Partner B rests 20 min time cut off. Share
Read MoreTGU warmup Bench press 3×5 Drop set @80% 1-2 shy of failure Then 5 rounds for time of: 5 push pressed 10 lateral burpees 30 double unders Share
Read MoreBS 3×5 Then “Helen” 3 rounds for time of: 400m run 21 KB swings 53/35 12 pullups Advanced 5 rounds for time of 5 DL 155/105 5 hang PC 5 front squats 300m run Share
Read More1 clean + 2 FS w/ pause Or 1 snatch + 2 OHS w/pause Then 4 rounds for cal/reps of: 60 sec cal row 30 sec rest 60 sec situp/plank 30 sec rest 60 sec Double Under 30 sec rest Alternate situps and planks Share
Read MoreWESTMINSTER STRENGTH & CONDITIONING
