June 1, 2019 Partner WOD Teams of 2 complete the following for time: (30:00 cap) 2000m/1750m Row* (must switch every 250m) 100 Alternating Wall Balls (20/14) 50 Toes-to-Bar (Partner hangs from Bar) 100 Alternating Wall Balls 2000m/1750m Row *Non rowing partner must complete a 200ft Double Kettlebell Front Rack Carry before switching on rower. When...Read More
May 31, 2019 Strength: Pressing Complex Every 1:30 x 6 Rounds 1 Push Press 1 Push Jerk 1 Thruster *Complete 1 rep of each movement as a complex. Increase weight each Round. Metcon: (For time) 1000m Run then, 30 Deadlifts (185/125) 15 Bar Facing Burpees 20 Deadlifts 10 Bar Facing Burpees 10 Deadlifts 5 Bar...Read More
May 29, 2019 SCHEDULE ANNOUNCEMENT There is NO 9:00am Class Today. All other classes are as regularly scheduled. Strength: Front Squat 5-4-3-2-1 *Start around 75% and build. Sets must be completed Unbroken. Metcon: 4:00 AMRAP 10 Kettlebell Swings (70/53) 25ft Handstand Walk* Rest 2:00 4:00 AMRAP 10 Kettlebell Swings (70/53) 25ft Handstand Walk* *Scale for...Read More
May 28, 2019 SCHEDULE ANNOUNCEMENT There WILL NOT be a 9:00am Class this Wednesday. All other classes are REGULAR. Please plan accordingly. Core/Midline Every 1:30 x 7 Rounds: 10/7 Calorie Assault Bike 10 GHD Sit ups OR 18 Abmat Sit ups Metcon: 15 minute AMRAP 50 Double Unders 15 Box Jumps (24″/20″) 50 Double Unders...Read More
May 27, 2019 SCHEDULE ANNOUNCEMENT Reminder, that in Honor of Memorial Day today, there will ONLY be classes from 9:00am – 11:00am. We will be running the “Murph” HERO WOD. The first wave will start just shortly after 9:00am and the second will begin just shortly after 10:00am. MEMORIAL DAY WOD For time: “Murph” 1...Read More
