July 7, 2018 Partner WOD Teams of 2-3 complete the following for time: 60 Pull ups 50 Synchronized Toes-to-Bar 40 Thrusters (100/80) 30 Synchronized Kettlebell Swings (53/35) 200ft Kettlebell Front Rack Lunge (53/35 – 100ft Right Arm, 100ft Left Arm)* *Each person must lunge the 200ft. Team members can lunge at the same time. Rest...Read More
July 5, 2018 Metcon: 15 minute AMRAP 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Core/Midline: Accumulate 5:00 Hollow Hold *Every break, complete 5 Kip Swings on Pull up Bar – be sure to maintain a tight hollow body – point those toes!Read More
July 4, 2018 There is ONLY a 9:00am Class today. HAPPY 4th of JULY! Conditioning: 4:00 AMRAP (w/ a Partner) Burpee Box Jump Overs (24″/20″) *Switch every :30 with your partner. Each partner will complete 4 total cycles. Partner WOD 1000m Run (switch every 200m) then, 7 Rounds of: 4 Front Squats* (185/125) (Rx+ 205/135)...Read More
July 3, 2018 SCHEDULE REMINDER: There is NO 5:30am Class All other Classes are the same. 4th of July Schedule: 9:00am Class ONLY Metcon: “Kelen Helly” 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” “Kelly” = 400m Run + 30 Box Jumps + 30 Wall Balls “Helen” = 400m Run +...Read More
July 2, 2018 Strength: Clean & Jerks 5-4-3-2-1 *These reps are not for time, but QUALITY! They do not have to be touch and go, but quick singles. If you can do touch & go try to. Metcon: 12 minute EMOM Odd: 5 Touch & Go Clean & Jerks (135/95) (Rx+ 155/105) Even: 50 Double...Read More
