Warm up3 rounds Run 200m20 jumping jacks10 squats with a 1 second hold at the bottomStrength Warm up to heavier a set of 3 to 5 back squats then go3-3-3-3-3 5 sets of 3. we are getting back into the swing of things. time to add a little bit of weight on the heavier side...Read More
Warm Up 3 rounds20 Jumping jacks10 push ups 10 squats *fitness with a single dumbbell 70/50Wod 1- 8 Minute amrap10 push press (5 one arm, 5 other arm8 Pull ups6 BurpeesRest 4 minutes Wod 2- 8 minute Amrap10 single arm thrusters (5 one arm, 5 the other arm)10 DB snatches (5 one arm, 5 the...Read More
8 am- lets try this again Mile time trialOpen gym inside and outside from 6:30am to 11amWod 10am Run, 400 m 15 Back Squats 225/155 lbs Run 400 m 12 Back Squats 225/155 lbs Run,400 m 9 Back Squats, 225/155 lbsOther Equipment Conversions: Replace each 400 m of running with 25 cals on the Assault...Read More
Back to back metcons today. will be adjusted for rainy weather. Warm up-Check the board! A lot of rough wods this week, we are going to end the week with all bodyweight workousWod 1-7 Minutes EMOM 10 Burpees over your bar, scaling is a lower numbers Rest 3 Minutes Wod 27 Minute EMOM 5 sit...Read More
3 rounds 5 good morning with a Bar5 High pull with a bar5 hang cleans Do a few hang cleans, squat or power, to warm up to a starting weight. Coach will start a clock, you have 15 minutes to go for a two rep max hang clean. any lifts after 15 minutes don’t count...Read More
Warm up3 rounds 4 pull ups8 push ups 16 squatsStrengthFront squats One more week to ease back into squats 4 sets of 8, try to use the weight you used for you 5x5s last week Wod- 13 Minute Amrap10 Cals row or 10 cal bike, both are rx just make notes in the leaderboard 8...Read More
Let get outside today. It looks like its going start raining and not stop for 5 days. Warm up-3 rounds 20 lunges10 no push up burpees Grab a dumbbell for a little EMOM12 Minutes Minute 1- 14 Alternating CurlsMinutes 2- russian twist with DBMinute 2- 14 Tri Extensions over headMintue 4- Hold plank 40 seconds...Read More
Weekly reminder to keep that distance in the gym. Socialize all you want just talk louder and be better listeners so you can stay farther apart from each other. Biking or rowing cool downs please move the bikes or rowers outside. they are too close together as they sit now. We will gladly put them...Read More
Sunday FundayGym will open at 8:30 for open gym then a class at 10am. Please follow social distancing guidelines during all sessions at the gym. Outside area open for fitness as well. Going with Kettlebell workouts today and bodyweight movements Wod 18 Minutes amrap15 Kb swings 15 Push upsWod 216 Minutes 800M run buy in...Read More
