July 20, 2020 Strength: Squat Stamina (Week #8) Every 2:00 x 7 sets: 2 Front Squats 4 Back Squats *Use the same weight from Week #3 or 10-20# heavier than last week. This is the last week in this Squat Stamina Cycle. Push yourself with the weights, but be sure to maintain QUALITY Squats. Metcon:...Read More
July 18, 2020 REMINDER: Today’s WOD is a Diaper WOD for one of our members, Kelly Trickle. We are asking for your help in supporting her by bringing a package of diapers or wipes to help her and her husband welcome their NEW BABY GIRL into their family. Partner WOD “Filthy Fifty” Prego Style Partners...Read More
July 17, 2020 Strength: Split Jerks A. Establish a Heavy Single Build to a Heavy Single Split Jerk in 10:00 B. EMOM x 5 Complete 1 Split Jerk @ 80-85% from Part A Metcon: 10:00 AMRAP 14 Box Jumps (24″/20″) 10 Pull ups 6 Alternating Single Arm Devil Presses (50/35)Read More
July 16, 2020 Mobility/Stretching: Spending 15:00 working Mobility & Stretching Active Recovery: 4 Rounds (Not for time) 1:00 Plank 20/16 Calorie Bike 400m Run Rest 1:00 between rounds.Read More
July 14, 2020 Metcon: Every 3:00 x 6 Rounds: 21/16 Calorie Row 30 Double Unders 3 Power Snatches* Rest 1:00 between rounds. *Start around 50% and build in weight over the 6 sets on the Power Snatches. Accessory Work: 2 Rounds: (Not for time) 200ft Farmer Carry 200ft Double KB Front Rack Carry 200ft Hanging...Read More
