July 14, 2019 Rest Day. Get out and enjoy your day. REMINDER: Below is the schedule for the week. Coach Kyle is out of town so there is limited morning classes this week. Be sure to plan accordingly. Have a GREAT WEEK!!!Read More
July 13, 2019 Team WOD In teams of 3-4 complete the following: 5,000m Row (one person always rowing) …while other team members are completing: 120 Double Unders 100 Wall Balls (20/14) 80 Pull ups 60 Alternating Dumbbell Snatches (50/35) 40 Burpee Box Jump Overs (24″/20″) 60 Alternating Dumbbell Clean & Press (50/35) 80 Calorie Assault...Read More
July 12, 2019 Strength: Deadlift A. In 7:00: Establish a Heavy Single Deadlift B. EMOM x 5: 3 Deadlifts @ 70-75% of Part A Metcon: 50-40-30-20-10 of: Barbell Curls (45/35) 10-20-30-40-50 of: Kettlebell Swings (53/35) This is the first time I have ever programmed Barbell Curls in a WOD, so you all better get that...Read More
July 11, 2019 Today is HERO WOD Day. Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us. Today we HONOR you Liam Nevins. Metcon: HERO WOD – “Liam” (Partner Style) In teams of 2 complete the following: 800m Run with plate (45/35) (Run together) 100 Toes-to-Bar 50...Read More
July 8, 2019 Strength: Front Squat Every 2:30 x 5 sets: 3 Front Squats *Build to a Heavy 3-Rep over the five sets. (Rx+: Take weight from floor) Metcon: (For time) 100 Box Jump Overs (24″/20″) *Starting with and at the top of each minute, complete 5 Hand-Release Push ups.Read More
