October 20, 2018 Partner WOD Teams of 2, complete the following: 75 Alternating Dumbbell Snatches (50/35) 200m Pumpkin Run Together (20/14) 50 Lateral Barbell Burpees 200m Pumpkin Run Together 100 Goblet Squats (53/35) 200m Pumpkin Run Together 50 Lateral Barbell Burpees 200m Pumpkin Run Together 75 Alternating Dumbbell Snatches *Partners will be given a Medicine...Read More
October 19, 2018 Strength: Clean Complex Power Clean + Hang Squat Clean *15 minutes to work to Heavy Complex for the day. Metcon: 12 minute EMOM Odd: 8 Deadlifts (225/155) (Rx+ Unbroken) Even: 16 Abmat Sit upsRead More
October 18, 2018 Metcon: Every 5:00 x 5 Rounds: 5 Thrusters (135/95) 20/15 Calorie Row 5 Thrusters (135/95) Max Double Unders Rest 2:00 between rounds. Accessory: Accumulate 2:00 in each position: 2:00 Ring Support 2:00 Wall Sit 2:00 Low PlankRead More
October 17, 2018 MID-WEEK REMINDER Halloween Party this Saturday. Starts at 4:00pm. Come in Costume, Bring Family and Friends, and a Dish to share. Sign up at gym or on Facebook Event Page with what you are bringing. Strength: Pausing Overhead Squat 5 x 2 (Build to a Heavy set of 2) *Pause :03 in...Read More
October 16, 2018 Metcon: 20 minute AMRAP 200m Run 100ft Prowler Push (235/190) 3 Rope Climbs (15′) 15 GHD Sit ups* *Weighted Sit ups – 20lb Med Ball Accessory: 3 Rounds (Quality, Not time) 1:00 Ski Erg Rest :30 then: Max Distance Handstand Walk or Handstand Hold Rest 2:00 between roundsRead More
