September 7, 2020 HAPPY LABOR DAY!!! Class Schedule for today: 9:00am and 3:30pm Classes ONLY Partner WOD Teams of 2 complete: 400m Run (Partner A) and 500m Row (Partner B) 50 Kettlebell Swings (53/35) 400m Run (Partner B) and 500m Row (Partner A) 50 Hand-Release Push ups ***(Partner holds High Plank) 400m Run (Partner A)...Read More
September 5, 2020 SCHEDULE ANNOUNCEMENT Holiday Schedule for Labor Day, Monday, September 7, 2020 9:00am and 3:30pm Classes ONLY Team WOD Teams of 3 complete: 50 Calorie Bike 42 Synchronized Alternating Dumbbell Snatches (50/35) 21 Synchronized Single Arm Dumbbell Thrusters (50/35) 75 Double Unders (each) 50 Calorie Bike 30 Synchronized Alternating Dumbbell Snatches 15 Synchronized...Read More
September 4, 2020 Strength: Back Rack Lunges Every 2:00 x 6 sets: 10 Back Rack Lunges *Progressive loading in weight if possible. Metcon: 15:00 AMRAP 10 Bench Press (165/115) 200ft Double Kettlebell Overhead Walk (53/35) 10 Ring Pull ups 200ft Double Kettlebell Front Rack Walk (53/35)Read More
September 3, 2020 Active Recovery: Every 5:00 x 5 Rounds: 200m Run 15/12 Calorie Bike OR 21/16 Calorie Row 10 Burpees to 6″ Touch Core/Midline: Not for time: 15-12-9 of: Hip Extensions 30-24-18 of: Abmat Sit upsRead More
September 2, 2020 Strength: Push Jerk With a 20:00 running clock: 5-5-3-3-1-1 *Use this as a Baseline to build to a Heavy Single. Metcon: (For time) 20 Shoulder to Overhead (155/105) 4 Rope Climbs (15′) 1000m Row 4 Rope Climbs 20 Shoulder to Overhead (15:00 time cap)Read More
