July 9, 2018 Strength: Back Squat 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single. Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: 5 minute AMRAP 3-6-9-12-15… and so on Toes-to-Bar Calorie Row Rest 3:00 Repeat 5 minute...Read More
July 7, 2018 Partner WOD Teams of 2-3 complete the following for time: 60 Pull ups 50 Synchronized Toes-to-Bar 40 Thrusters (100/80) 30 Synchronized Kettlebell Swings (53/35) 200ft Kettlebell Front Rack Lunge (53/35 – 100ft Right Arm, 100ft Left Arm)* *Each person must lunge the 200ft. Team members can lunge at the same time. Rest...Read More
July 5, 2018 Metcon: 15 minute AMRAP 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Core/Midline: Accumulate 5:00 Hollow Hold *Every break, complete 5 Kip Swings on Pull up Bar – be sure to maintain a tight hollow body – point those toes!Read More
July 4, 2018 There is ONLY a 9:00am Class today. HAPPY 4th of JULY! Conditioning: 4:00 AMRAP (w/ a Partner) Burpee Box Jump Overs (24″/20″) *Switch every :30 with your partner. Each partner will complete 4 total cycles. Partner WOD 1000m Run (switch every 200m) then, 7 Rounds of: 4 Front Squats* (185/125) (Rx+ 205/135)...Read More
