Met Con Monday!!!!!!!!!!!! What is metcon Monday?? it’s all wods, no strength session Wod start times will be posted on the board. Start with the class. Miss the start time.. miss the wod! Warm up- 5 minutes row or bike, mobilize shoulders and hips 1. Primer* 8 minutes Rounds of Cindy (5 pull-ups, 10 push-ups, 15...Read More
SUNDAY FUNDAY Wod starts at 10:15 Come in, pick your team of 3, warm up and be ready to 3….2…..1… go at 10:15 30 Min Amrap 400m Sandbag Carry (all 3 partners run, switch of bag as needed) 60 toes to bar (sub knee raises, or sit ups) 60 Cleans (135/95)(95/65)(75/45)* 60 Burpees* *One person...Read More
Warm Up- 5,10,15 Pull ups, push ups, squats for 8 minutes Strength Deadlift 5,5,5,3,3+ Wod- For Time: 40/30 Bike Cals 800m Run 30 KB Swings (70/53) 20 Bar-Facing Burpees 40 Cal bike/row or another 800 run. Extra- 1. Run Conditioning Run 400×4 Rest 1:00 between sets 2. Gymnastics Conditioning (max time handstand holds x...Read More
Warm up- 1 mile run- 1600M row 10 Minutes bike Strength Push Jerk from the rack Sets of 3 Do at least 6 sets, keep going up until you find your 3 rep max WOD 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump-Overs (24/20″)Read More
NO 5AM or 6AM CLASS ON MODAY July 3rd 9AM-10AM Open gym, CLASS TIMES 10am,3pm,4pm,5pm CLOSED JULY 4th Warm up, 3 rounds Row 250 15 push ups 20 squats Strength Front squat 5,5,3,3,3+ 70%,75%,80%,85%,90% Wod- 5 Rounds For Time 20 Wall Balls 10 Burpees 200m run with your wall ballRead More
Warm Up Row 1500 or run a mile Strength- Clean and Jerk emom- 10 minutes Every minute on the minute perform 2 clean and jerks add weight as needed New members using lighter weight please perform 3 reps every minute Wod- 5 Rounds 7 Handstand Push Ups 25 Foot Walking lunge with dumbbells (busy classes...Read More
Warm Up- 50 air squats 30 Push ups Strength- Deadlifts 5,5,5,5,5+ 65%,70%,75%,80%,85% Wod- Squat Clean Elizabeth (if you’re new and don’t have a good squat clean we will power clean and ad a squat or just power clean, its all the progressions!) 21-15-9 SQUAT cleans 135/95 Ring dips **** No bands on the ring...Read More
we will start the wod portion of this in heats, when the first 6 people are ready we will start the first heat. Warm Up- 4 Rounds 5 Pull ups 10 push Ups 15 Squats Strength- Bench Press Wod- 1000 Meter row buy in –Then– 5 Rounds 100 M Farmer carry with KB or Dumbbell,...Read More
Wod start time will be on the board. Warm up 4 rounds Run 200 5 empty bar snatches Strength- Power position POWER snatch (sets of 3) Advance athletes please perform 2 power position power snatches plus one power position full snatch 3,3,3,3,3 work up, no misses. technique time Wod 5 Rounds for time 5...Read More
