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
Start times for the Wod will be written on the board. If strength takes you a longer, be sure to get through your warm up quickly. If you rush the strength portion please do extra sets or hop on a bike or rower to stay warm. Warm up 4 Rounds 5 pull ups, 10...Read More
Did you know you can save 50 cents on most food and beverage purchases by buying a punch card? A punch card is $25 and has 10 punches on it. It is good for cookies, fit-aid and Celsius which are all normally $3.00 a can. Save yourself 5 bucks and buy in bulk. Plus you...Read More
