Warm up Mobility Stength— TBA WOD 15 min cap 10! pullups pushpress 135/95 10! means first round is 10 pull ups, 10 push press second is 9 pull ups, 9 push press then 8… 7…. 6… When you get to 1 ‘s start over from the bottom and go back up the ladder… no one...Read More
Sunday Funday Wod was a good one. Team Cindy. Partner 1 works on AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats) while partner 2 ran from the gym to front parking lot, did 10 thrusters, then ran back and switched spots with partner 1. Great work everyone.Read More
GRACE 30 clean and jerks for time Go hard on this. If you’re not we comfortable with the clean and jerk we will work on it. There will be time left in class and we will have an alternate wod for you to do at that end. If your form is decent and you go...Read More
WOD for time 50 Kettlebell 35/55 10 sit ups 40 kettlebell 20 sit ups 30 kettlebell 30 situps 20 kettlebell 40 situps 10 kettlebells 50 sit upsRead More
Warm up mobility Strength-TBA *******Reminder******* Luis and April will be here from 5-7pm tonight helping people on lifts. Tonight we will be working on the snatch. WOD 20 Min Amrap “Nicole” pull-ups until failure (if your using bands try to pick the bands that will get you around 15 pull-ups your first round) —-then—- Run...Read More
warm up mobility Strength/skill Squat Clean and Jerk 2+1 x 7 sets Perform 2 squat cleans and 1 jerk. then set the bar down. do this for 7 sets. moderate weight, form first on these, if you have your form you can go heavier. 21-15-9 Shoulder to overhead (135/95) *shoulder to overhead can be strict...Read More
