Warm Up 3 Rounds 10 cal row 20 Double unders or attempts Grab a bar- Quick review of the clean 0-1 Minute 10 power position power cleans 1-2 Minutes 10 Hang Position power clean 2-3 Minutes 10 from the shin power cleans Strength- Take 5 Minutes to build up to your working weight for the...Read More
7th session of Squats and Milk. Almost halfway. This is going to start getting heavy. Don’t go up until you made your last weight successfully. Warm Up 30 Wall Squats Grab an empty bar 2×10 empty bar back squats 2 to 3 more sets of 5-10 reps to build to your 20 rep for the...Read More
Sunday Funday Teams of 3 35 Minute Amrap. Can you make it through one round 100 Cal Row 100 Thrusters 95/65 100 Slam Balls 50/30 100 Calorie bike 100 hang cleans 135/95 100 Burpees 100 Pull ups 100 Kb swings 53/35 100 Goblet squats with the kb 100 Toes to barRead More
8am Endurance-Parnters Run 1 mile together then Bike 200 Cals Row 200 cals 9am Mobility 10am Partner Chipper For Time 200 Cals on the Assault Bike 175 burpees 150 power snatches 95/65 125 rower cals 100 Slam balls over the shoulder as heavy as possible 75 GHDs or sit ups 50 Pistols or 100 air...Read More
6th Session of Squat and Milk **** Park in front if there space today PLEASE. 5 Minute bike warm up 30 Airsquats Grab a barbell. 2 sets of 10 empty bar back squats 2 or 3 more sets of of 5-10 building to your 20 rep number Go for your 20 reps You have 14...Read More
Wod is all strength today 6th session of squats and milk and running tomorrow. Warm up 5 Minute bike- Then we will spend the next 30 minutes reviewing the movements AND building up to your working weight for the wod. -There will be a a lot of bars out SOME CLASSES MAY HAVE TO RUN...Read More
Happy Halloween! Morning classes will be run normally…. Generally there is nobody at that night classes on Halloween so it will be open gym from 4 to 7, you are more than welcome to do the wod. At 7 will be a long cardio fit class wod. THere is no mobility class tomorrow. Warm...Read More
Warmup 4 Rounds 10 Push Ups 10 Cal Row 15 double unders or attempts. Review Handstand Holds and walk. Try to get upside down today if you can. You will have 20 Minutes at the end of class to work on any skill or strength you want. We want max effort on this wod so...Read More
Warm Up- 2 Rounds run 400m 25 Air Squats, Go over a perfect back squat with the coaches as we are starting to get into heavier weight 2 sets of 10 empty Bar Backsquats Then 2 or 3 sets of 7-10 building up to your 20 rep back squat weight for the day. This is...Read More
