8am Endurance 400’s with a friend.. running 400’s with friends is so much easier. 8×400 or 10×400 Run these on the post office road Run 400 Rest 2:00. Dont run your first 2 or 3 too fast, even pace the whole time 9am Mobility 10am chipper wod Individual chipper- Complete in any order 4 sled...Read More
Warm up- 3 rounds, 15 situps 15 squats 30 second plank hold 10 empty bar power snatches Strength 10 Minutes emom 3 power snatches.. from the ground, work up, Wod- 4 Rounds Run 400M 10 Hand Stand Push Ups (sub strict dumbbell presses 10 Toes to Bar 10 Power Snatches 115/75 2 rope climbs.Read More
Warm up Row 750 40 Airsquats Grab an empty bar 10 squats with an empty bar. sit in the bottom position for 5 seconds core tight, back tight, no slouching, coaches are going to fix your bottom positions. Strength Back Squats 8,8,6,6,4,4+ work from 70 percent to about 85… last set is as many reps...Read More
Warm up THUNDERSTRUCK Strength Bench Press Sets of 10, 10,10,10,10 Wod—- lets go long and light 25 minutes 60 cal bike buy in -Then Amrap of- 10 Kb swings 55/35 15 Burpees 20 Rower Cals (use whatever rower in open if there are more people than rowers.. this is not a crisis situation.. you wont...Read More
Warm up- 4 rounds 20 high knees walks 10 over head squats with a 2 second pause at the bottom Strength 10 Minute Emom 2 Power position Power clean (start in the power position which we will go over, clean the bar, no squat) 1 power position squat clean Wod- 10 minutes Amrap 5 Squat...Read More
Not posting the wod today. Show up, Santa was here over the weekend… There will be a mini-contest posted on the board for a chance to win $25 in merch! Thank you everyone for being part of and building this awesome community! Read More
Wod starts at 10:15 sharp. be warmed up and have your equipment ready. We will figure out how not to have 600 bars out for this wod.. not every team needs their own bar. Teams of 2 2 minutes per station Wall Balls BIke for cals sit ups Clusters 135/95 kettle bell swings Rest 3...Read More
8am- Endurance Partner up 10 rounds each 1 minute of rowing each, alternate with your partner we will set the rowers so you have 30 second transition time. thats one minute and 30 seconds of break every round. Push yourself Workout 2 10 Minutes Biking with a partner for max cals Switch whenever you want.....Read More
Last week to take advantage of these Holiday Deals. Awesome Deal On personal training. Limit one hour per person. Click here to purchase online Awesome offer from Bernie on Nutritional Guidance. Click here! and last but not least, give the gift of fitness to friend $69 foundations classes! 4 one on one sessions made for...Read More
Last week to take advantage of these Holiday Deals. Awesome Deal On personal training. Limit one hour per person. Click here to purchase online Awesome offer from Bernie on Nutritional Guidance. Click here! and last but not least, give the gift of fitness to friend $69 foundations classes! 4 one on one sessions made for...Read More
