Have you signed up for the Nutrition Challenge yet? Go ahead and click here to do that.Warm Up:2 Min Run-Bike-Row THEN 1 ROUND1 Empty Bar Burgener Warm Up 4 Pull Ups 8 Empty Barbell Bent Over Rows Workout:“Teamed Up Tuesday” 6 Rounds 200m Run I go You Go 14 Toes to Bar 4 Bar Muscle...Read More
REMEMBER THIS IS THE LAST WEEK TO GET SIGNED UP FOR THE NUTRITION CHALLENGE. Even if you missed the meetings we can still set you up on the apps and give you the information you need. It’s also the last week for the Check-In Challenge, we pick that $100 Winner on Sunday September 1st. Warm...Read More
DON’T FORGET The Nutrition Challenge meeting is TODAY AT 11am. You DON’T have to be signed up to attend the meeting, we can answer any questions you have before you get set up. Click here for the link to register.ENDURANCE: Option 1:Mile Time Trial RunTo properly warm up for the mile Run two 800’s slowly....Read More
Don’t forget about the Nutrition meeting tomorrow at 11am. You do NOT have to be part of the challenge to attend. If you are ready to register just click here. Warm Up: 2 Min Bike-Run-Row2 Rounds10 Lunges8 Good Mornings With Empty Barbell6 Strict PressStrength: Back Squats10 Min EOMOM5 Reps Starting at 65% Going to 85%20...Read More
Warm up-16 Minute Amrap (4 rounds)Minute 1-8 BurpeesMinute 2-12 Heavy Curls (6 each arm)Minute 3-12 single dumbell tricep extension (over head) Minute 4-30 Second hollow holdGet space ready for wod and practice these new movements 8 Minute Amrap10 Single Arm Hang Dumbbell Split Snatches 70/5010 Toes To Bar *must alternate arm every repRest 4 minutes...Read More
Nutrition meeting tonight at 8pm, you do not have to be part of the challenge to attend. Come in and learn what the challenge is all about and learn all about macros. Today we learn progressions! Warm up-15 Minutes of Snatch Progressions- you can load the weights on.. a little bit.. if you are comfortable...Read More
Warm Up-2 Mins. Run/Bike/Row THEN 3 rounds 7 Good Mornings 2 Turkish Get Ups Each Arm StrengthBench Press/Pull ups superset 5 sets of 5 Bench*immediately after bench do pull ups or progressions for 1 minutes Wod *There is 3000 meters total of rowing in this, this is going to take a little awhile. Can sub...Read More
Warm up-12 Minute Emom of FunMinute 1-Hollow holdMinute 2-8 Burpees Minute 3-10 front squats with and empty barSkill/strength-Take 10 minutes to work up to your starting weight. push yourself every set. start out at least 70 percent and work up every rouTimed Front Squats 6 sets of 6 (12 minutes total) Every other minute on...Read More
