Endurance is back… all that crappy Holiday food is piling up. Time to burn it off. 8am- 3 rounds for time Run 1 mile row 1600 Scaling 2 rounds or 1 round for beginners 9am- Mobility 10am- partners 80back squats 135/95 60 toes to bar 50 cal bike 80 front squats115/75 60 toes to bar...Read More
We are going to jump right into technique work today at the top of each hour. If you want to stretch or row arrive a little early Snatch technique work 0-1 Minutes 10 snatch grip high pulls 2-3 Minutes 10 Power position power snatches 3-4 minutes 8 hang position power snatches 4-5 Minutes 8 Power...Read More
Warm up- bike until 5 after no matter what time you get here.. early or late We are going to get right into squatting so you have time to work up to your goal weight on back squats. Warm Up EVERYONE does 2 Rounds 15 Perfect wall squat with a 1 second hold 10 push...Read More
Warm up- 5 minute row Then 3 rounds 20 Pass Throughs 15 Overhead Sqaut thearpy squats against the rig Strength- 3-3-3-3-3-3 Overhead squats If you are experienced with this movement go heavy 5-5-5-5-5-5 If you are not experienced. Use this time to drill technique. LOW WEIGHT Wod- **We want you to try for these overhead...Read More
Warm up- Start together at 5 after 8 minute Emom Even minutes 6 burpees Odd minutes 30 seconds bike Grab a bar 0-2 Minutes 10 Front squats 2-4 Minutes 10 Power Position Power Cleans 4-6 Minutes 6 Hang position power cleans, pause in the catch then front squat 6-8 minutes 6 Hang position squat cleans...Read More
Warm up 3 Rounds Run 200 20 Airsquats 10 Push ups Review points of performance of a front squat 4×7 front squats, all working sets should be in the 80-85 percent of your max range. Strength- Starting a short front squat cycle- Your weights for your working sets should be challenging EVERY TIME What is...Read More
Sunday Funday at 10Am Partner 12 days of Christmas 7 Min AMRAP 12 KB Swings (50/35) 11 Push Presses (95/65) 10 Double Unders (30 singles) -While one person is working the other person is performing a plank -When one person is done with a round then you switch 3 min rest 7 Min AMRAP 9...Read More
Train Harder Holiday Mash Up! Wear your favorite ugly holiday sweater/tshirt/tank and bring a $10 white elephant gift! We will be doing a Holiday Wod that may or may not involve competing for the white elephant gifts. Following the workout we will have Mimosas and Cookies…and any other brunchy food you may want to have...Read More
Warm up- 3 Rounds Run 200 10 Push ups 20 Pass through 20 Air squats Strength/skill 15 minutes Back Squats 4X10, do a few warm up sets then build up to 4 heavy sets of 10. Regional Event 3 (Kind of) You can mix and match the movements you can do from the...Read More
All strength day Warm up Bike 5 Minutes the do 4 rounds 5 pull ups 10 push ups 15 squats Last session of squats and milk if you are doing it. Replace the front squats with that if you are doing it. You need to build up to your working weight for each movement, your...Read More
