We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
Warm Up- 500M Row 40 walking lunges 40 high knees (watch this guy, https://www.youtube.com/watch?v=wYHOU9EJWdM 40 Pass throughs Strength- Start this emom together Every minute on the minute for 10 minutes do -1 squat clean -1 hang Power Clean 2 Jerks *Figure out your starting weight before we start the emom Workout of the day- 14...Read More
Wod Starts at 10:15, warm up before then, Teams can start after different stations to spread people out. Wod- Teams of 2- 3 rounds, 2 minutes per station- 3 minutes rest every 10 minutes As many reps as possible at each station Burpees Kb Swings 55/35 Bike Cals Power cleans 155/115 Slam BallsRead More
8am endurance- We’ve done this before, and its tough 6×500 max effort row. Pair up with someone who rows about as fast as you. They row, you rest, then switch back and forth. If you have the legs for it run 1 mile after, not fast, but not a pace where you cant carry on...Read More
Warm Up- Team Bike 8 minutes- switch every 30 seconds.. push a little bit Strength- Front squat Friday- 8-7-6-5-4-3-2-1 Build up slow… find a 1 rep max if you want *I know we just did wall balls.. this will be great for your sore legs Wod- Version 1 12 minutes 3 Thrusters 95/65 3 Bar...Read More
Warm up- 5 pull ups 10 push ups 15 squats 4 rounds of that Strength Bench Press Wod “Karen” 150 wall balls for time Team up with someone and have them count for youRead More
Warm up- Row 1000.. nice and easy…. or bike 5 minutes 30 Good mornings (pvc or empty bar) 3 sets of very light deadlifts Strength 3,3,3,3,3 Deadlifts.. heavy unless form is off, then we can drop back and use lighter weight Wod- 6 rounds for time Run 200M with a wall ball 20/14 10 deadlifts...Read More
Warm up- Empty sled pushes, take turns. Get 3-4 pushes in 10 pull ups between rounds. Grab an empty bar and we will go over snatch technique Strength Snatch-power or full 7 sets of 2 Work towards 80-85 percent.. you should have no misses but it should be heavy Wod-12 minutes Amrap 3 Power snatch...Read More
Warm Up Sand Bag Carry- 800M with a pal Strength- Back Squat 5,5,5,5,5+ Last set as many reps as possible. build up to 75-80 percent of your max by that last set. Wod- sprint practice!!!! These are 3 wods, back to back to back with 2 minutes rest in between. All out efforts for all...Read More
