Archive for April 2019 | Monthly archive page

4.22.19

SWOD:  Squat Clean EMOM 5,5,4,4,3,3,2,2,1,1  WOD:  14 min AMRAP 7 Cluster 135/95 14 Toes to Bar 50 Double Under Cool Down: 3 x 45 Sec Plank

4.22.19

SWOD:  Squat Clean EMOM 5,5,4,4,3,3,2,2,1,1  WOD:  14 min AMRAP 7 Cluster 135/95 14 Toes to Bar 50 Double Under Cool Down: 3 x 45 Sec Plank

Upcoming Skill Class

Wednesday: April 24th @ 7 pm RING MUSCLE UPS The time is here.  If you have been working towards a muscle up, or want to start down a path to doing muscle ups, this is the class for you.  This will be a full skill session based around the skills and techniques of muscle ups […]

Easter 5 K!

Saturday April 20th we will be running a 5k for our class workout of the day.  If you feel like running please join us at 9am.  This will start and end at the gym, just be there by nine to start warming up.   Happy Easter!

Strength Month

Check the back board for some options in accessory strength development workouts! New ones to be posted weekly, through the month.

4.18.19

swod: 9 min emom -3 power cleans    wod: 20 min amrap 10 shspu 10 yd hs walk  20 russian swings 32/24 400m run    cool down: accumulate 30-60 sec L-hang  

4.17.19

Warm Up: Elbows SWOD: EMOM 7 min- 4 Front Squats WOD: For Time 21-18-15-12-9-6-3 Thruster 95/65 C2B Pull Up Cool Down:  3 Rounds 30 Shoulder Taps 30 Speed Skaters  

4.16.19

Warm up: 100-90-80-70-60-50-40-30-20-10 Double Under 10-9-8-7-6-5-4-3-2-1 Deadlifts AHAD WOD: 14 Min AMRAP 20 Ring Push Up 10 Deadlift 225/155 20 Box Jump Overs 24/20 10 Deadlifts Cool Down: 4x 25 Sit ups/25 2ct Flutter Kicks

4.15.19

Happy Birthday Neil! WOD: 4 Rounds For Total Burpees 3 min ON 1 min OFF A. Row 40/30 cal  -Max Burpee over rower B. 4 Strict Pull Up  14 Squat Clean 135/95 -Max Burpee over bar

4.15.19

Happy Birthday Neil! WOD: 4 Rounds For Total Burpees 3 min ON 1 min OFF A. Row 40/30 cal  -Max Burpee over rower B. 4 Strict Pull Up  14 Squat Clean 135/95 -Max Burpee over bar