Just to keep everyone updated. Gym is being cleaned at least twice a day. Operating as normal. We are basing all decisions off of facts not hype. We have plans in place for every scenario. Every second that passes is one second closer to all of this being behind us and getting more normalcy back...Read More
We are monitoring the Coronavirus situation closely and doing everything in our power to keep the gym sanitized. We will try to keep ahead of the situation. We are planning on staying open until the local, state, or Federal officials tell us to close. Here are some steps we are taking, besides non-stop cleaning, to...Read More
Shadin’s Birthday Wod! Send all Birthday Cards to her. When you finish the wod (if you finish) send all complaints to her as well. You might not be wishing her a happy anything after this… all joking aside, have fun with this one, pace yourself as its not a sprint, and try to pick weights...Read More
Warm Up:4 Minute Run(800m)-Bike-RowTHEN3 Rounds 10 Squat Therapy Reps 10 Empty Bar Glute Bridge 6 Empty Bar Kang Squats10 Sit-Ups or Hollow Rocks** you are still feeling tight from Mondays workout make sure to get some extra stretching in before class or as much as you can before the workout. Get on the bike for...Read More
Warm Up:3 Rounds:7 Burpees 8 Leg Swings Each Leg8 Lateral Jumps8 Empty Bar Power Snatches 8 Empty Bar Clean and Jerks8 Minutes power snatch emom- this is meant to be technique work and help you warm up for the workout 3 Per minutes, end a little heavier than the weight you are picking for the...Read More
Warm Up:20 Cal Bike or 400m RunTHEN2 Rounds:5 Empty Bar Good Morning5 Hand Release Push Ups5 Empty Bar Power Cleans 5 Empty Bar Front Squats 5 Empty Bar Push Press Take a few minutes to build up to your working back squat weightStrength:7 Min EMOM3 Back Squats65-75+%Workout:7 Rounds, Each For Time:7/5 Row Calories 7 Busters...Read More
Warm Up:Find A Partner500m Row (250 Each)10 Synchro Air Squats10 I Go You Go Burpees10 Box Step Ups10 Push UpsWorkout:With a partner split the reps as you’d like to complete:5 Rounds: 9 Thrusters 115/75 INT-95/55 BEG- 75/35 1 Legless Rope Climb INT-Rope Climb With Legs BEG-3 Low Rope PullsRest 5 Minutes 3 Rounds:21 Box Jumps...Read More
We interrupt our regularly schedule wods to take everyone outside. It’s too nice to be inside. 8am Endurance:Option 1-5k test run. Yes it’s been a little while but use this to see where you at in your running. One month of 5k training begins, do this if you are interested in running the roar through...Read More
Warm Up:4 Rounds: 100m Run or 200m Row 5 PVC Pass Throughs 5 Burpees 5 Pull Ups or Ring Rows5 Sit UpsStrength:Hang Power Clean 5-5-5-5-5 These working sets of 5 should be at a moderate weight. If you know your max Hang Power Clean use around 70%. If you aren’t sure of the number take...Read More
Warm Up:2 Rounds: 200m Run or Row10 Sit-Ups 10 Empty Bar Push Press2 Turkish Get-Ups Each ArmWorkout:8-10-12 Bike Calorie Dumbbell Push Press 50/35 INT-35/25 BEG-25/15Sit-up Rest 3 Minutes12-10-8 Bike Calorie Dumbbell Push Press 50/35 INT-35/25 BEG-25/15Sit-up–Coaches Notes–Low Rep Counts=SPRINTS!! If the classes are pretty full we will adjust to fit everyone on the bikes, don’t...Read More
