Watch here and our Member Facebook page please. We will not be having class if it’s storming outside. Here is the link to the members pagehttps://www.facebook.com/groups/361359394220479Warm Up 3 Rounds 100 M Row 8 Light DB Strict Press 10 Light DB Front Squats :15 Strength 3×12 DB Push Press Allow for unbroken rep on the Push...Read More
Warm Up AMRAP 6 Minutes5 Broad Jumps10 Unbroken Wallballs3 Inch Worms + Push Up :15 WODBUY IN 50 Burpees200 M Run10 KB Swings 50/35200 M Run20 KB Swings200 M Run30 KB Swings200 M Run40 KB SwingsCASH OUT 50 Burpees KB: weight should allow for large sets even under fatigue.Burpees: No sub, gotta do em! =(Shoot...Read More
Warm UpAMRAP 5 Minutes25 ft High Knees10 Air Squats w/ med ball1 sled push (25 feet)>>Clean Progressions prior to strength :15 StrengthEMOM 8 MinutesClean Complex 1 Power Clean + 1 Hang Squat Clean at 70% of Hang Clean :30 WOD For time50-40-30-20-10Med Ball Cleans 20/14 *One sled push down and back between rounds, 25 feet...Read More
WARM UP 3 Rounds 200 M Run 10 Empty Bar Good Mornings 10 KB RDL :15 STRENGTH EMOM 10 Min6 Sumo Deadlift High Pull with KB Weight should be challenging but remain unbroken. Wide stance, narrow grip, knees tracking over toes, extend legs/hips before shrug, arms straight in shrug, bar stays close to body, heels...Read More
Warm Up 3 Rounds200 M Run10 A Frame Toe Touches10 Dead Bugs8 DBall Slams : 15 WOD5 Rounds1:00 Bike Cals1:00 Ski Cals1:00 Sandbag Cleans (over the shoulder)1:00 REST*not everyone needs to start at the same station but rest will be at the same time, just make sure you go in the right order Today is...Read More
Due to some unforeseen circumstances with permitting the county has red tagged the facility which means nobody is allowed in. No memberships will be run tomorrow as we sort this out. We are permitted to workout OUTSIDE the building but will not be starting that until Thursday sometime. We are going to be very transparent...Read More
WARM UP 4 Rounds 6 Burpees10 Box Step Overs 6 Strict Pull Ups or Ring RowsReview press, push press, push jerk7 minute emom1 strict press2 push press3 push jerkWod Will we see db box step overs in the open… probably AMRAP 8 MInutes Climb the Ladder:2 Burpee Box Jump Overs 24/20″2 Double DB Box Step...Read More
WARM UP 8 min Amrap 250m machine 20 Lunges 10 Burpees 20 Air Squats 10 cleans 10 Split Jerks Remaining Time :15 REVIEW Take 15 minutes to build to about 80 percent on your clean and jerk :30 WOD For Load: Every 3 Minutes for 21 Minutes (7 rounds) 24 alt db snatch 50 Double...Read More
We will leave 2 lanes open in the back of the gym for Open attempts. Please try to have a judge ready to go beforehand. -there is no open gym Monday through Wednesday from 11-2. Gym will be closed upCoaches choice warm upThen in teams of 2Wod 1- 12 Minutes 20 Cals30 Push ups30 air...Read More
