161128

Posted

Warm Up: 3 Rounds
10 Push-ups
25 Single Leg Skips
:45 sec Bar Dead Hang

Strength: Bench Press
2 x 10 Empty Bar
5 @ 55% Of 3 RM
1 @ 75%
1 @ 85%
Max Reps @ 95% 3 RM

Strict Chin-ups: 5 x Max Effort

WOD: For Time
30-20-10
Wallballs (20/14)
Russian KBS (2/1.5)

161125

Posted

WHO WANTS TO THROW DOWN AND EAT???
Let’s go Box Opens at 4pm, bring some left overs and drinks (adult ones too)!!

WOD: AMRAP30

Partner “Deck of Cards”

 

161123

Posted

Holiday Schedule For Thanksgiving Week
Monday 5:15a, 9:30a, 11a, 12p, 4:30-7:30p
Tuesday 5:15a,4:30p-7:30p
Wednesday 5:15a,12p, 4:30p, 5:30p (No 6:30p Class)
Thursday: Thanksgiving CLOSED
Friday Watch closed group or website for a WOD and get together time
Saturday resume normal hours 8a, 9a, 10 open gym, 12:30 Oly Lift
Sunday 10a

Warm Up: 3 Rounds
10 Inch Worms w/Hindu Push-up
15 Light KBS (American)
15 Jump Squats

Strength: Clean & Jerk
Every 90 sec for 10 Rounds, start at 65% RM work to a HS over 10 Rds

WOD: AMRAP20
8 Power Cleans (135/95)
12 T2B
Rig Down & Back OVH Walking Lunge steps (45/25)

161122

Posted

Holiday Schedule For Thanksgiving Week
Monday 5:15a, 9:30a, 11a, 12p, 4:30-7:30p
Tuesday 5:15a,4:30p-7:30p
Wednesday 5:15a,12p, 4:30p, 5:30p (No 6:30p Class)
Thursday: Thanksgiving CLOSED
Friday Watch closed group or website for a WOD and get together time
Saturday resume normal hours 8a, 9a, 10 open gym, 12:30 Oly Lift
Sunday 10a

Warm Up: 3 Rds
50 Single Leg Skips
15 Light Goblet Squats
2 Wall Walks

Strength: Push Press
10 @ 35%
10 @ 45%
5 @ 55%
1 @ 75%
1 @ 85%
Max Reps @ 95%

WOD: For TIme
1000m Row
50 Power Snatch (75/55)
30 Pull-ups
100 Double Unders
*2:1 Singles, MAKE DOUBLE UNDER ATTEMPTS*

Core Cash Out: 3 Sets 1 Min Each
Hollow Hold
Superman Hold

161121

Posted

Holiday Schedule For Thanksgiving Week
Monday 5:15a, 9:30a, 11a, 12p, 4:30-7:30p
Tuesday 5:15a,4:30p-7:30p
Wednesday 5:15a,12p, 4:30p, 5:30p (No 6:30p Class)
Thursday: Thanksgiving CLOSED
Friday Watch closed group or website for a WOD and get together time
Saturday resume normal hours 8a, 9a, 10 open gym, 12:30 Oly Lift
Sunday 10a

Warm UP
400m Run
Then…..3 Rds
10 Hindu Push-ups
15 OVH Walking Lunges Steps (25/15)
5 Strict T2B

Strength: Back Squat
2 x 10 Empty Bar
5 @ 55%
1 @ 75%
1 @ 85%
Max Reps @ 95%

WOD: 21-15-9
Squat Cleans (135/95)
Burpees