8am- EnduranceRun club! Pick a 3,3.5,4,4.5, or 5 mile run.. at least a half mile longer than last week. 9am Mobility10am Option 1. if you dareTHE IRON MILEWalk one mile with a loaded barbell on your back. We will help you pick the weight. Rx is technically bodyweight but if this is your first time...Read More
Warm up5 Minute of bike.Lets warm up those hamstrings! Roll out your lower back on a foam roller for 2 minutesThen3 roundsrun 200 15 good mornings with an empty bar Quickly review deadlift Put 10 pound plates on your bar. we will review deadlift set up as a class, (chest up, pinch shoulders together, eyes...Read More
Y’all going to learn today! Learn to overhead squat and snatchRow 500 Meteres to get a little warm. Then together as a class2 minutes of ankle mobility together (sit in a full squat and rest the bar on the top of your legs)2 minutes (each wrist) of wrist mobility (bent wrist against floor)then Going through...Read More
Warm up8 Minute EmomEven minutes 30 seconds bikeOdd Minutes 5 Air squats AND 5 burpeesGrab a bar- 2 sets of 10 empty bar front squats with a one second hold at the bottom. Strength- 5 sets of 3 front squats. This should be heavier than the sets of 5 you did last week. USE THE...Read More
New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym from 11am to 3pm. No night classes New Year’s Day-Closed Let’s honor a hero on this last day of the year. Be thankful for all that we have. Be thankful that you have the ability to participate in this great world of...Read More
For time as a 2-person team: (You can also so this as a row)Run a 10k Tag out with your partner every 800m until each person has run a 5k.. (going to round down, thats six 800’s each)Then immediately after you finish you have 10 minutes for both partners to establish a 1 rep max...Read More
8am- EnduranceRun 3,4 or 5 miles depending on where you are at with your running 9am mobility10am Partnerschipper wod- can you finish this one in an hour? For time as a 2-person team:100 Thrusters 95/6580 Burpee Box Jumps 24/2060 Bar Muscle-ups (don’t try this if you only have 1 or 2 muscle ups, scale back...Read More
Warm up-5 Minute rowGrab a bar- Experienced athletes start warming up for 10 minutes for Grace or Isabel. New athletes, we will go over the clean and jerk and the snatch.We are doing the wod first today. Go all out. Really terrible conditioning piece after if you want to do it. Grace 30 clean and...Read More
