Strength: 10 min EMOM: Back Squat x 3 reps @ 70-75% WOD: 4 rounds for time of: 20 Pull-Ups 20 Walking Lunges 20 KB Swings (70/53#) ANNOUNCEMENTS: Sunday Open Gym is this Sunday 5/22 from 12-2pm.
Strength: Every 3 min for 15 min (5 sets): Deadlift x 8 reps *Build to a heavy set of 8. WOD: For Time: 21-15-9 Deadlift (185/125#) Push-Ups GHD Sit-Ups ANNOUNCEMENTS: Sunday Open Gym is this Sunday 5/22 from 12-2pm.
Strength: Every 2 min for 12 min (6 sets): Snatch Pull (Pause at knee for 2 sec) + Hang Snatch @ 60-70% of 1 RM WOD: Benchmark WOD “Isabel” For Time: 30 Snatches (135/95#) ANNOUNCEMENTS: New! 5 week Program for our Skills Class starts this week! Skills Class is every Monday, Wednesday, and Friday 5-6pm. […]
Strength: Go over Thruster Efficiency WOD: 5 min EMOM: 5 Thrusters (75/55#) Then, 5 min EMOM: 5 Thrusters (95/65#) Then, 5 min EMOM: 5 Thrusters (115/75#) ETC…Add 20/10# for guys/girls until you can no longer finish the 5 thrusters in the minutes.
Strength: 15 min to establish a 1 RM Bench Press WOD: 10 min AMRAP: 28 Air Squats 15 Power Clean (115/85#) ANNOUNCEMENTS: Skills Class every Monday, Wednesday, Friday 5-6pm. New 5 week program starts this week! This class will help improve your pull-ups, push-ups, HSPU, and T2B by strengthening your shoulders and core. New! Cargo […]
Weightlifting Class @ 8am Endurance WOD @ 9:30am: For time: 800m row :45 rest 200m row 2:00 rest 600m row :45 rest 200m row 2:00 rest 400m row :45 rest 200m row Open Gym 8-12pm Saturday Night Throwdown @ 7pm
WOD: Benchmark Workout “Kelly” 5 Rounds for time: Run 400 m 30 Box Jumps (24/20#) 30 Wall Balls (20/14″) ANNOUNCEMENTS: •This Saturday, 5/14 is our first “Meet Me At The Bar” Saturday night throwdown! Come hang out and do some lifting! Starts at 7pm! •Memorial Day Murph is Monday, 5/30. Check out the details under […]
Strength: 20 min EMOM: 2 Cleans + 1 Jerk *Build to a heavy WOD: 5 min AMRAP: 1 Clean (135/95#) 1 Strict Pull-Up 2…2…3…3…etc. ANNOUNCEMENTS: •Just for tomorrow, the 8am class is canceled. To accommodate our athletes, we will have a 7am class or you can join us for our regular 9am class. Thank you. […]
Strength: Snatch+OHS WOD: For time: 100 dubs 50 t2b 40 pistols 30 FR lunges (135/95) 40 goblet squats (1.5/1) 50 GHD sit-ups 100 dubs *ANNOUNCEMENTS: •This Saturday, 5/14 is our first “Meet Me At The Bar” Saturday night throwdown! Come hang out and slam some bars! Starts at 7pm! •Memorial Day Murph is Monday, 5/30. […]
Strength: 15 min to establish a 1-RM Deadlift WOD: 9 min AMRAP: 15 Deadlift (115/85#) 30 KB Swings (53/35#) 60 Air Squats
