8 am endurance class Run or Row 400m, 400m, 400m, 800m, 800m, 400m, 400m, 400m Rest 90 seconds after 400s and 2:30 after 800m 9am Mobility is back 10am Chipper wod Partners – 30 minute cap 100 Cal Row 100 Kb Swings 100 Sit ups 100 Burpees 100 Alternation air squats.. timing is everything 100...Read More

Warm up Repeat yesterdays warm up, lets get everyone in a stretching habit. Add 30 band pull aparts today Video here Strength Back squat 4 sets of 10 at 70-80 percents push yourself Wod 5 Rounds 10 deadlifts 225/155 4 Bar Muscle ups (sub 10 pull ups) 8 Burpees over your barRead More

Warm up- Couch Stretch- 90 seconds a leg hurdler stretch 90 seconds a leg Pigeon Pose  90 Seconds a leg, Run 600 SLOW SLOW SLOW Then 1 mile time trial (run/walk if you cant run the whole thing, row 1600 only if you can’t run) Strength- Snatch EMOM Every minute on the minutes for 10...Read More

Warm Up 30 Perfect overhead squats with pvc or empty par 25 push ups Strength Bench Press- 4 sets of 10… your 9th and 10 rep should be heavy enough that you might fail Wod- Chipper with a 20 minute cap- do in order, stagger your starts in big classes. This may or may not...Read More

Warm up- Couch stretch- 90 seconds per leg 30 over head squats with PVC and with a 1 second hold at the bottom.. perfect squats 30 pass throughs Strength Front Squat- 8,8,Light 5,5 moderately increase weight 3,3,3 Heavy heavy 1,1,1 Go for a 1 rep max Wod 14 Minutes 10 Front rack lunges in place...Read More

Warm up- Run 4×200  and 3×400 Rest 60 seconds in between Strength Clean and jerk complex-Practice this complex for 10 minutes start with an empty bar and build up to your EMOM weight 10 Minute EMOM (every minute on the minutes Two Squat Cleans plus 1 jerk Wod- 7 Rounds 7 push up 7 Pull...Read More

8am Endurance Teams of 2 Row 5000m switch every 500m This is will take about 20 minutes or Individual Wod Run 5k (5000 M is 3 miles plus on ONE of your miles run all the way to the end of Bird   9am Warm up Run 1 mile Strength- 5×10 strict dumbell presses Wod...Read More

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1    Warm up- Turkey Sandwich 5k practice, run 1 mile Strength- Dealift Sets of 3 again-...Read More

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1  Metcon Thursday?????????????? 3 wods today, no strength 1600m row warm up or 1 mile run or...Read More

Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1    November is here, that means its time for the 2nd Annual Bill Sheehan Turkey Sandwich...Read More