08.18.2012 Saturday GOOD LUCK to those racing today! For those not racing, 15 Mile Bike 7 Mile Run  … [Read more...]

08.17.2012 Friday 2 Laps = 1.5 Miles Complete 5 sets of the following exercises 50 yrd. Sprint 50 yrd. Lunges 50 Jumping Jacks 30 Second REST 25 yrd. … [Read more...]

08.16.2012 Thursday 2 laps = 1.5 Miles Complete 6 sets of the following exercises KB - Waiters Walk (down and back, left; down and back, right) Cone Drill - 20 … [Read more...]

08.15.2012 Wednesday IMPORTANT! Please make sure you're properly warmed up before today's W.O.D.! 5 Minute Warm up (run at slow pace) 1 Mile - 50% of race … [Read more...]

08.14.2012 Tuesday 2 Laps = 1.5 Miles Complete 4 sets of the following exercises 30 Burpees 25 Rowers 20 Split Squats 15 Tire Flips 10 Lateral Push ups (5 left … [Read more...]