• Mazen Nassar

WOD-6/10/19 Happy Birthday Chris and Sherry!


We love you guys so much. You both are such a big part of our community.  It’s an honor to be apart of your fitness journey. 

Warm-up


2 rounds: • 200 m Run • 10 Air Squats 2 rounds: • 30 sec Couch Stretch • 30 sec Goblet Squat Hold 53/35 • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Goblet Squat Hold 53/35 Strength


10 min E2MOM: • 3 Front Squats • 3 Back Squat Increase weight to finish heavy. Conditioning 

3 rounds for time: • 5 Deadlifts 275/185 • 20 Box Jumps 24/20 • 80 Double Unders 


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WOD- 11/24/20 and Zoom link

Warm-up • 1 min Jump rope • 10 Dive Bomer push ups • 20 Passthroughs • 20 Good Mornings • 20 Overhead Squats 1 Round: 1 min • kickstand • couch Strength: Shoulders Strict Press 5X5 73% super set wit

WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20