February 3, 2020
Need ideas for lunch this week? They never disappoint!
Swipe👈🏼f…

Need ideas for lunch this week? They never disappoint! Swipe👈🏼f…

Need ideas for lunch this week? They never disappoint!Swipe👈🏼for locations and schedule this week😋.#pondiriverbbq
February 3, 2020
Need ideas for lunch this week? They never disappoint!
Swipe👈🏼f…

Need ideas for lunch this week? They never disappoint! Swipe👈🏼f…

Need ideas for lunch this week? They never disappoint!Swipe👈🏼for locations and schedule this week😋.#pondiriverbbq
February 3, 2020
Mon. 2/3/20
Back Squats – Building to Heavy 3
Wod – For Time (15min Cap)
5 Roun…

Mon. 2/3/20 Back Squats – Building to Heavy 3 Wod – For Time (15min Cap) 5 Roun…

Mon. 2/3/20Back Squats - Building to Heavy 3Wod - For Time (15min Cap)5 Rounds5 Hang Squat Cleans @ 115/937 T2B9 Push UpsTri. Run
January 31, 2020
R.E.D. Friday 1/31/20
Memorial Wod – Mamba & Gigi
18min AMRAP
5 Ring Muscle…

R.E.D. Friday 1/31/20 Memorial Wod – Mamba & Gigi 18min AMRAP 5 Ring Muscle…

R.E.D. Friday 1/31/20Memorial Wod - Mamba & Gigi18min AMRAP5 Ring Muscle Ups8 Power Cleans @ 185/12524 Box Jumps @ 30/2413 Burpees...More
January 30, 2020
Thurs. 1/30/19
Every 1:30min For 15mins
Even – Back Squats – 5x 5
Odd – Pull Ap…

Thurs. 1/30/19 Every 1:30min For 15mins Even – Back Squats – 5x 5 Odd – Pull Ap…

Thurs. 1/30/19Every 1:30min For 15minsEven - Back Squats - 5x 5Odd - Pull Aparts - 5x 20Wod - For Time (18min Cap)Buy In - Patriot Run27-24-21-18-15-12-9Sit UpsR-KBS @ 32/245 Sprawls
January 29, 2020
Wed. 1/29/20
Shoulder Press – 5×3
Push Press – 3×3
Wod – 16min AMRAP
Tri. Run
8…

Wed. 1/29/20 Shoulder Press – 5×3 Push Press – 3×3 Wod – 16min AMRAP Tri. Run 8…

Wed. 1/29/20Shoulder Press - 5x3Push Press - 3x3Wod - 16min AMRAPTri. Run8 Man-Makers @ 40/2510 DB Alt. Lunges @ “ “12 T2B*Note - DB Alt. Lunges are Front Step.
January 28, 2020
Tues. 1/28/20
Wod – For Time
10!
Deadlifts @ 155/123
Box Jump @ 20/24
20 Dubs
*…

Tues. 1/28/20 Wod – For Time 10! Deadlifts @ 155/123 Box Jump @ 20/24 20 Dubs *…

Tues. 1/28/20Wod - For Time10!Deadlifts @ 155/123Box Jump @ 20/2420 Dubs*One round of Cindy after each round5 Pull Ups10 Push Ups15 Air Squats
January 27, 2020
Mon. 1/27/20
Congrats Lizzi on 1st Place Finish!
Barbell Complex – Build To Mod…

Mon. 1/27/20 Congrats Lizzi on 1st Place Finish! Barbell Complex – Build To Mod…

Mon. 1/27/20Congrats Lizzi on 1st Place Finish!Barbell Complex - Build To Mod/Heavy Set1 Power Clean2 Front SquatsWod - For Time3-5-7-5-3Squat Cleans @ 155/12315-21-27-21-15Cal. RowTri. Run
January 26, 2020
And it’s a wrap…congratulations to our Lizzi on her 1st place finish&#1…

And it’s a wrap…congratulations to our Lizzi on her 1st place finish&#1…

And it’s a wrap...congratulations to our Lizzi on her 1st place finish🥇in Individual Scaled!!!! Outstanding performance!! @ The Crossfit Squad
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