January 4, 2020 Team WOD In teams of 3 complete: 20 Rounds of: 5 Burpees to 6” 10 Kettlebell Swings (53/35) 15 Wall Balls (20/14) + 5000m Row *One athlete must always be on rower while other two athletes are working on the rounds. Partition reps as needed. Must rotate on rower in the same...Read More
January 3, 2020 Strength: Front Squat 6 sets of: 1 Pause Front Squat + 1 Front Squat *Use 70-75% of RMx for all sets. *Pause :03 in the bottom position on the Pause Front Squat. Metcon: (For time) 60 Abmat Sit ups 50 Box Jump Overs (24″/20″) 40 Pull ups 30 Power Cleans (115/85) 20...Read More
January 2, 2019 Class Schedule for today: 3:30p, 4:30p, 5:30p, and 6:30p Metcon: (For time) 30/24 Calorie Bike (BUY-IN) then, 30-20-10 reps of: Deadlifts (225/155) Toes-to-Rings then, 30/24 Calorie Bike (CASH-OUT) Gymnastics Work (if time allows) 7 minute AMRAP 1, 2, 3, 4, 5,… and so on of: Strict Handstand Push ups OR Dumbbell Strict...Read More
January 1, 2020 Gym CLOSED. No Classes Today. HAPPY NEW YEAR! Take a moment today to reflect back on 2019 and all that you have accomplished in the past year. Be proud of what you have done and what you have become. Hopefully you have learned from your mistakes and can set your sights on...Read More
December 31, 2019 10:00a and 12:00p CLASSES ONLY TODAY New Year’s Eve WOD Complete 31 Reps of each exercise: Push Press (95/65) Pull ups Power Snatches (95/65) Sit ups (GHDs or Abmats) Back Squats (95/65) (from the floor) Hand-Release Push ups Sumo-Deadlift High Pulls (95/65) Toes-to-Rings Thrusters (95/65) Burpees Hang Power Cleans (95/65) Jumping Lunges...Read More
December 30, 2019 Strength: Strict Press 6-8-10-8-6 *Use the same weights on the sets of 6 and sets of 8. Complete a 60ft seated Sled Pull after each set. Metcon: 3 Rounds of: 1:00 Wall Balls (20/14) 1:00 Alternating Dumbbell Snatches (50/35) 1:00 Double Unders 1:00 Alternating Dumbbell Clean & Jerks (50/35) 1:00 RestRead More
