All Strength day with optional conditioning piece at the end Session 9 of squats and milk. Time to assess how are you doing and assess the group as whole. how many people are missing? How many people are flying through this? did you start at the right weight… should we go all 18 sessions…. I...Read More
Sunday Funday- Partners- Split work however you want 8 Minute Amrap 1000 M Row 15 Bar facing burpee Max Front squats with remaining time 95/65 Score is front squats 4 Minutes Rest 8 minute amrap 50/30 cal bike 15 bar facing burpees Max Front squats with remaining time 135/95 4 Minute rest 8 minute Amrap...Read More
No Classes Today. Intergym Competition from 9am to 11am. Be here at promptly at 8:30 if you are competing. If you are not competing come out and cheer your gym friends and or help judge. 7pm!!!!!!!!! 5th Anniversary At Escape Brewing. SHOW UP, HAVE FUN We are going to make it rain free drink tickets!Read More
Session 8 (or 9?) of squats and milk. Warm up. 30 over head squat therapy squats against the rack> 2 sets of 10 empty bar backsquats 2 or 3 sets of 5 to 7 reps to build to you 20 rep weight. Put your 20 rep weight on and go for it Wod- Hero Wod...Read More
All Strength Day *Optional sled push, run wod at the end to get that cardio if you want it. Warm up- Run 800M 30 Ohs with pvc 20 Snatch balance with Pvc 10 Hang squat snatch NOW grab and empty bar- Coach will go over each movement then we will perform 20 of each with...Read More
Warm Up 3 Rounds 10 cal row 20 Double unders or attempts Grab a bar- Quick review of the clean 0-1 Minute 10 power position power cleans 1-2 Minutes 10 Hang Position power clean 2-3 Minutes 10 from the shin power cleans Strength- Take 5 Minutes to build up to your working weight for the...Read More
7th session of Squats and Milk. Almost halfway. This is going to start getting heavy. Don’t go up until you made your last weight successfully. Warm Up 30 Wall Squats Grab an empty bar 2×10 empty bar back squats 2 to 3 more sets of 5-10 reps to build to your 20 rep for the...Read More
Sunday Funday Teams of 3 35 Minute Amrap. Can you make it through one round 100 Cal Row 100 Thrusters 95/65 100 Slam Balls 50/30 100 Calorie bike 100 hang cleans 135/95 100 Burpees 100 Pull ups 100 Kb swings 53/35 100 Goblet squats with the kb 100 Toes to barRead More
8am Endurance-Parnters Run 1 mile together then Bike 200 Cals Row 200 cals 9am Mobility 10am Partner Chipper For Time 200 Cals on the Assault Bike 175 burpees 150 power snatches 95/65 125 rower cals 100 Slam balls over the shoulder as heavy as possible 75 GHDs or sit ups 50 Pistols or 100 air...Read More
