Wednesday 3.2.16 49 comments Strength Every 2 minutes for 10 minutes: 3 Pausing Back Squats (3 second pause in bottom position) Frasier 5 Rounds Minute 1: 8 Back Squats @ 50% of 1 RM Minute 2: Max Handstand Hold *Post weight and times to comments Simone Box Brief This Thursday is Bring a Friend Day! All classes are open to non-members. These workouts are designed for ALL ability levels. Don’t know a member? No problem, come on by! 49 Comments Rick on March 2, 2016 at 6:48 pm Owwwww….. Pause squats 275# 185# for Frasier with 30 second holds. That was a lot harder than I thought it was going to be! Thanks Kaitlyn! Reply Cindy B on March 2, 2016 at 6:53 pm Pause squats 135# Frazier 105#, plank holds Thanks for the modifications Kaitlyn!! Reply Seth on March 2, 2016 at 7:10 pm Strength: 155# Frasier: 105# 30-45 seconds Fun WOD today besides the mid section really feeling the burn from Annie yesterday. Reply Cassie on March 2, 2016 at 7:30 pm Strength: 175# Frasier: 135#/45-30 sec holds Holy smokes my shoulders are definitely feeling this one. Thanks Kaitlyn for the nice warm up. Great Job everyone! Reply Juliana on March 2, 2016 at 8:26 pm 155# for strength Wod: used 105# Did 45 sec holds and 1 min hold in the last round Did Annie after and got 6:40 RX 16 sec slower than my last time. Not bad for eating like crap in NYC these past few days. Glad to be back on track 🙂 Reply Dave Fiore on March 2, 2016 at 9:02 pm Strength: 115# WOD: 115#/30 sec. Thanks Coach K Reply John on March 2, 2016 at 10:16 pm Strength 165# Frasier: 120# 45,35,35,35,35 holds Thanks Kaitlyn! 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