Warm up-3 Rounds 20 jumping jacks15 squats 10 push upsRepeat this 3 times. fight gone bad style1 Minutes at each exercise Minute 1- air squats Minute 2- Push upsMinute 3- High pulls with dumbbell or barbell Mintues 4- v ups or sit upsMinute- 5 Lunges ****rest minute 6 then start all over.Read More
Warm up today.. go move for 10 mintues! Run, walk, skip, cartwheel (video the cart wheels please) and airquats Going to try to get some longer conditioning pieces in the next week. When we do open we want you to be ready. Your max lifts will be down a little, not as much as you...Read More
Happy Monday Everyone! We will be reaching out to everyone this week with the new guidelines for the gym reopening. Warm up3 Rounds 10 v-ups10 Push ups 15 Squats Strength. Back, front or goblet squats. If you have a barbell use it, weight will depend on what you have at home lighter weights = higher...Read More
Happy Sunday 16 minute amrap 10 light thrusters or wall wall balls if you have one10 cleans or wall ball clean30 double unders or jumping back If you have 1 dumbbell just do 5 dumbbell thrusters each arm, and 5 cleans from the floor each armRead More
Look for all the information about class structure and guidelines coming out this week. Looks like we are close now. We will now have more to offer with the new outside area! Stay healthy friends, we have a lot to look forward to. Endurance option! 400×2 Rest 2 minutes between1X800 Rest 3 minutes 400×2 Rest...Read More
Warm Up2 Rounds run 40010 push ups 10 squats10 sit upsStrength Strict press with dumbell or barbell. 5 sets til failure. Shooting for about 10 reps so base your weight off thatIf you only have a single dumbell press with one arm til failure then switch to your other arm.. make it burn. WOd 1...Read More
Warm up- 4 Rounds 100 M run10 Air squats 10 push ups10 sit upsWods 10:00 min AMRAP30 Step Back Lunge (right)15 Hand Release Push Up30 Step Back Lunge (left)15 Hand Release Push UpRest 3 mins10:00 min AMRAP30 Step Forward Lunge (right)15 Hand Release Push Up30 Step Forward Lunge (left)15 Hand Release Push UpExtra work. Nice...Read More
Warm up3 Rounds of time20 Butt kicks20 high knees 10 Air squats (squat therapy reps, see video below) Strenght- Back squats Barbell 7 sets of 3-5 at heavier weight if you have Dumbbell 5-7 sets of higher reps (8 to 10) with a 1 second hold at the bottom Wod- Dumbbell Version4 Rounds For time...Read More
Cinco de Mayo! Warm up10 Minutes of moving. Run, walk, push ups, practice doubles, or anything you want as long as your moving. So many 5’s Chipper 500 Meter run (make your best guess, go about 150 feet past your 400m run turn around)55 Burpees 55 Alt Db snatch (Barbell version is 25 power snatches)55...Read More
Warm up 5 Rounds Run 1008 overhead squats with a pvc or broom stick 8 pass throughs Strength 5 sets of 10 overhead squats for QUALITY. Light weight Empty barbell or light dumbbell. If you are still working on depth with single arm DB overhead squats or struggle with the movement switch to overhead lunges....Read More
