NO EARLY CLASSES. First class is 9amOther classes are 10am, 4pm,5pm, 6pm. NO 7pmOpen gym between class hours. come in anytime and do this wod. Remember Monday starts retest week for this last phase. We aren’t throwing any heavy weights around for a day or two. Workout out of the day is a hero wod...Read More
Normal class times at 5am, 6am, 9am and 10am Open gym from 7am to 9am, and 11am until 5pmWe are closing right at 5pm so have your workout done by that time. Coach will be here from 11 to 5pm to help you out Retest week from this phase starts on Monday! Rest upA long...Read More
Warm up- Be on time today. We will do a few round of light front squats and some short run intervals then we will jump right into this. You will have time to build to a heavy weight before the clock startsOn a 21 Minute Running Clock:From 0:00 – 7:00 Find a 5RM Front SquatFrom...Read More
All conditioning today! Warm up AMRAP 6 Minutes25 Single Unders10 Hang Power cleans + Strict Press (empty bar or very light weight5 Strict Pull Ups or Ring Rows:30 Deadhang from Pull up BarFor Time100 Double Unders15 HSPU15 Hang Power Cleans15 HSPU100 Double Unders12 HSPU12 Hang Power Cleans12 HSPU100 Double Unders9 HSPU9 Hang Power Cleans9 HSPU...Read More
Warm up10 Snatch High Pulls10 OHS10 High Hang Squat Snatches10 Low Hang Squat Snatches10 Full Squat SnatchesStrength Squat Snatch8×1 @ 85%+Drop and ResetWod AMRAP 2:00 300m RunMax Reps Push Press 135/100lbs*Rest 1:00 after each AMRAPContinue with the AMRAPs until you have completed 60 Push PressesScaling:-Reducing run distance to allow for ~:45/round of Push Press. Athletes...Read More
Gym will be closed today for the holiday weekend. At home workout, you can post your score in zen planner. 100 Air squats 50 push upsRun 1 mile 50 Push ups 100 air squatsRead More
Merry Christmas Train Harder Family! Enjoy theses much needed rest days. If you have to get your workout fix in go out for a long walk with the family or friends!Read More
We have classes at 5am, 6am, 9am and 10am. Open gym from 7am to 9am and 11am to 1pm. Gym closes at 1pm. Gym will be closed Christmas Day and Saturday. “12 Days of Christmas”1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/352 Thrusters 75/55 INT-65/45 BEG-55/353 Push Presses 75/55 INT-65/45 BEG-55/354 Power Cleans 75/55 INT-65/45 BEG-55/355...Read More
20 A-frame Toe TouchesThen 2 RoundsRow 200m10 Empty Bar ThrustersStrength/skill 4×8 Barbell Good Mornings, building in weight*we don’t do these often with weight. Go lighter but try to put some weight on. “I’m Gone Burgundy?”For TimeRow 2000/1800m row 30 Front Squats 165/120lbs30 Bar Facing BurpeesScaling:- Front squat weight should be no more than 4 sets...Read More
