Gym is open for open gym during these classes. come in and get work done! 8 AM endurance Run 800 warm up 200X6 Sprints (Sprint 200 from the far bus to the front, rest is walk back, sprint again.. walk back… do this 6 times, be sure your warm before this so you dont pull...Read More
Strength Back Squat 5 sets of 7, Heavier than your sets of 10 last week. Wod 21-15-9-15-21 Wall Balls Cals on rower or bike. Don’t forget about our personal training packages. $150 for (five) thirty minute sessions with your favorite coach. On on one coaching to work on skills and progressions. Click here for details...Read More
Endurance- 8am Let’s get ready for a 5k! The next 6-8 weeks will be spent helping you run your fastest or first 5k. The intervals will be a little longer and I will give you a “home work” run to do during the week based on where you are at with your running. Tomorrow (weather...Read More
Warm up- in groups of 2 or 3 take turns doing sled pushes for 10 minutes. We will all start together on the hour (morning classes start at 10 after) If you are there early please stretch, row, or run. Strength- Deadlift 3,3,3,3,3 Heavier than your sets of 5 last week Wod 20 minute amprap...Read More
Strength 35 minutes of squat clean and jerk work. Work around 70percent. We are working on form. We will follow this rep scheme 3+4 (that means 3 squat cleans and 4 jerks) get in about 5 or 6 sets of this. Its a a lot of work. You’ll do 3 squat clean and jerks BUT...Read More
warm up, mobility and strength. then 20 Minute Amrap 10 sit ups 10 wall balls 10 burpees Wod starts with a 400 meter run Then every 5 minutes. run 400m. if you are at 5 wall balls and the clock hits 5 minutes, go run and come back in and continue where you left...Read More
Warm up Strength… 15 minutes to find your heavy squat clean. WOD 10,8,6,4,2 Kettle bell swings 55/35 hang cleans 135/75 front squats 135/75 Anytime during the wod complete 3 rope climbs.. sub 7 pull ups for each rope climb if you dont want to climb.Read More
Warm up Moblity Strength- Bench press WOD 12 min amrap Run 800M 150 Double Unders (scaled 300 singles or 150 jump ups to a plate) Snatch #95/65 (scaled= ground to overhead) Your score is the numbers of snatches you completed. Here is how it works. The clock starts and you run 800m, you come back...Read More
