Warm up:6 Minute partner bike and plank holePartner 1 bikes for a minuteParnter 2 hold plank as long as possible.Grab a bar-Go through this warm up with empty bar then slowly add weight to get to your starting weight. GET YOUR WEIGHTS READY FOR THE WOD. 15 Empty bar clean and jerk from the shin15...Read More
Baseball game day. Here are today’s hours Morning classes have normal schedule. Night classes 4pm and shortened 5pm class ONLY. Gym closes at 5:45 sharp so our coaches and gym members that are taking the 5 can make it to the game on time. Warm up3 Rounds 200 M Run5 Burpees 10 LungesWeight Vest (optional)...Read More
Don’t forget the baseball game is tomorrow night! Schedule for TOMORROW is as follows. Normal hours for all morning classes. Night classes 4pm and shortened 5pm only! There are 65 people going to the game plus all the coaches, gym closes right at 5:45 TOMORROW Warm up-8 Minutes with a partnerPartner 1 bikes or rows...Read More
Warm up- Group- each movement walk down and back the length of the floor2 RoundsSampson stretchLateral squatsBig arm circlesButt kicks***9am we are going to do the workout outside depending on the size of the youth program. the area is shaded but bring your sunglasses and sunscreen if you want. We didn’t realize that when we...Read More
Happy Birthday Bill. 62 years young today. In honor of BIll we will be doing the workout called “The Bill” which started last year. We increase the reps by one every year! This is a rough workout already, wait until he turns 90! “The Bill”62 Doubles or 186 singles62 Sit ups62 Wall Balls62 Calorie Row62...Read More
EnduranceOption 1-5×800 with 3 minute rest between. really push the pace on these Option 2Partner endurance-3000 meter row split how you want150 cal bike split how want100 cal ski erg split how you want. Do this in any order9am Mobility10am Partners: WOD 1 50 Power Snatch 95/65 100 Burpee Box Jump Over REST 3 MINS...Read More
Warm up10 Minute partner EMOMPartner one does 10 med ball cleansPartner 2 is rowing for one minuteStrength Front Squat 3-65% 2- 70% 1- 75% 3-70% 2-75% 1- 80% 3-75% 2- 80% 1- 85% Wod For Time 40 Cal Row 30 T2B 20 WB (RX 20/14) 10 Cleans (RX 155/115 INT 135/95 BEG 95/75) 5 Ring...Read More
Warm Up4 Rounds 7 push ups10 sit upsRun 200StrengthBench 5-5-5-3–2-2 (65%-70%-75%) Wod3 roundsRun 40012 slam balls12 slam balls over the shoulder12 Push Ups12 Kb Swings 70/5024 Doubles (48 singles)Read More
