Archive for January 2019 | Monthly archive page

1.16.19

Warm Up: Movement Prep WOD:  0-5 AMRAP 15 Wall Balls 20/14 15 Russian KB Swing 2/1.5 5-10 EMOM 5 Power Snatch 10-15 AMRAP 15-20 EMOM 20-25 AMRAP Cool Down: 3 Sets 45 Sec Plank 45 Sec Plate Hollow Body

1.15.19

Warm up: 14 min EMOM Odd: Row 250/200m Even: 2-12 Strict Pull ups WOD: 7 Min Amrap 2 Bar Muscle Ups 4 Deadlifts 315/205 6 Weighted Pistols (ALT.) 16/12 Cool Down: 30 Strict Toes 2 Bar

1.14.19

Warm Up: Front Rack Work SWOD: 9 min EMOM 3 Thrusters WOD: 19 min ARMAP w/partner Partner A: 1 Man Maker 11 Pull Up 19 Double Unders Partner B:  Max HSPU Cool Down: 3 Sets 30 Russian Twist 30 Sit Up    

1.14.19

Warm Up: Front Rack Work SWOD: 9 min EMOM 3 Thrusters WOD: 19 min ARMAP w/partner Partner A: 1 Man Maker 11 Pull Up 19 Double Unders Partner B:  Max HSPU Cool Down: 3 Sets 30 Russian Twist 30 Sit Up    

Working on your goals…

As we finish up our week of goal setting, make sure you spend the time to be diligent in your practice.  The only way to achieve some of the goals set in the gym (and life) are to work consistently and methodically towards the end means.  Do not always keep the end in sight, just […]

1.11.19

Warm up: Rowling 8 min WOD: Open Prep "DISTANCE" 16.1, 17.2 or 18.4 Cool Down: 3-5 Rounds 15 V ups 30 Sit ups 45 Flutter kicks (2 Count)

1.10.19

Warm Up: Shoulders Prep SWOD: 16 min EMOM Odd- 2 Squat Snatches Even- Run (End of Building) WOD: 7 min AMRAP 3,6,9,12,15… Thruster 95/65 Toes to Bar Cool Down: Wall Stretch x 1 min Each  

1.9.19

Warm Up:  HS Hold and Skill Work WOD: EMOM 24 min 1. 10 S2OH 2. Max Over Under 45 Sec 3. 5-10 HSPU 4. Max Burpee 6" Cool Down:  3 Sets 30 Speed Skaters 10 Good Mornings  

1.8.19

Happy Birthday Maddie & Damian! Warm up: Ladders WOD: For Time: 23 Cal Airdyne then 5 Rounds @ 135/95 4 Rounds @ 155/105 3 Rounds @ 185/135 2 Rounds @ 225/155 1 Rounds @ 245/165 1 Squat Clean  6 Pull ups Then 23 Cal Airdyne Cool Down: 30 Strict Toes 2 Bar

Skill Sessions to begin Jan 16th

We will begin our skill sessions this coming Wednesday January 16th.  These will be 45 minute session with a focus on one specific skill. If you feel you need work on that skill please join us!   Price: $10 members $20 non-members January 16th-  Rowing  Have you ever wondered how you can make rowing not […]