Warm upBarbell Warm up2 RoundsMinute 1- 10 Clean Grip high pulls Minute 2- 10 Power cleans from the hang plus 10 Front squats Minute 3-10 squat cleans starting at the shin. Timed strength. 16 minutes. Includes warm up time. Any lift after 20 minutes does not count towards score 16 minutes to find your one...Read More
Keep social distancing! Nobody at anytime should be within 6 feet of each other. Utilize the outside area. Wash and spray your hands often. Detox DayWarm up 5 minute of run bike or rowLets get under some weight to get our legs fired up then get into a long workout to sweat out all that...Read More
The gym closes for the weekend at 4pm today. No night classes. Enjoy your holiday! Warm up-Barbell specific 3 Rounds Minute 1 – 10 snatch grip high pullsMinute 2- 5 Hang power snatch- Plus overhead squats Minute 3 -5 Full snatches from the shin 15 minutes to work on this complex 1 power snatch from...Read More
Ready for some cardio! Warm up-3 roundsRun 20010 Jumping lunges 8 strict pull ups6 Push ups WodBodyweight Chipper Run 600M20 toes to bar30 burpees Run 600m100 Doubles or 300 singles Run 600m 30 Burpees 20 toes to barIf you have time left at the end of class. try this 3 Rounds (not for time, easy...Read More
Warm up-3 Rounds 10 Lunges 10 squats 5 wall balls *Wod first again today. this would be a good day to partner up and let someone count for you… from 6 feet away of course. We can run two heats Karen 150 wall balls for time-If you you have the mobility to get below parallel...Read More
Warm up Barbell Specific Warm up 2 Rounds Minute 1- 10 clean high pulls Minute 2- 6 Power cleans+6 front squats Minute 3- 6 Hang squat cleansMinute 4- 5 Push jerks+3 Split jerksYou can add a little bit of weight each round but start with an empty barStrength- 25 Minutes on the clock to Find...Read More
A reminder- Keep Social Distancing, 6 feet or more. ALWAYS. no exceptions. Don’t share equipment. Utilize the outside area. If you are registered for a class, SHOW UP, no holding spots and then no showing. You are holding a spot from someone who might want to come to class. A lot of no shows last...Read More
3 Short workouts today. Careful in the heat7 Minute Amrap14 single arm floor press (7 one arm, t7he other arm)14 Pull air squats 7 Pull upsRest (no set rest, we will go when everyone is ready7 Minutes Amrap14 single arm hang clean and jerk DB, (7 each arm)200m RunRest7 Minute Amrapd-ball and burpee ladder 1,1,...Read More
