Archive for October 2019 | Monthly archive page

SCHEDULE AMENDMENT

AMMENDED SCHEDULE FOR THE FOLLOWING DATES:   10/31 HALLOWEEN- 6PM CLOSED   11/3 SUNDAY- 9AM CLOSED   DURING THE WEEK OF 11/4 THROUGH 11/7 CLOSED @ 4PM *OPEN FOR ALL OTHER REGULARLY SCHEDULED CLASS TIMES   BACK TO REGULAR SCHEDULE ON 11/8 AND BEYOND, THANK YOU!

10.16.19

SWOD: 8 min EMOM 5 Back Squats WOD: 18 min, Switch every 3 min A. Row for Meters B. 5 C2B Pull Ups 10 Front Squats 115/75 15 Box Jumps 24/20"

10.15.19

Warm up: 3x 10yd death walk, 10 wall balls WOD: For time: 21-18-15-12-9-6-3 Deadlift 225/155 Hand Release Push up *Run 100m between sets Then… 2 min rest, 10 min EMOM Odd: 1-5 Muscle Ups Even: 10 Wall Balls (high or heavy)  

10.14.19

SWOD: 10 min EMOM – 2 Squat Cleans WOD: 15 min AMRAP 5 Clusters 155/105 15 Toes to Bar 75 Double Unders Cool Down: 3×20 arm haulers

10.14.19

SWOD: 10 min EMOM – 2 Squat Cleans WOD: 15 min AMRAP 5 Clusters 155/105 15 Toes to Bar 75 Double Unders Cool Down: 3×20 arm haulers

10.11.19

WOD: 20.1 10 Rounds for TIme:  8 Ground to Overhead 95/65 10 Bar Facing Burpees 15 min cap

10.11.19

WOD: 20.1 10 Rounds for TIme:  8 Ground to Overhead 95/65 10 Bar Facing Burpees 15 min cap

10.8.19

Warm Up: EMOM 10 min Odd- Run to end of building Even- 10 Deadlift  WOD: 12 min AMRAP 5 SHSPU 10 DB Squats 50/35 Cool Down: 75 Sit Ups  

10.7.19

SWOD: 9 min EMOM – 3 Power Cleans (80-90%) WOD: 4 Rounds for Time: 25 Wall Balls 20 C2B Pull ups 15 Burpees 6" target Cool Down: 10-30 Strict Toes to Bar

10.7.19

SWOD: 9 min EMOM – 3 Power Cleans (80-90%) WOD: 4 Rounds for Time: 25 Wall Balls 20 C2B Pull ups 15 Burpees 6" target Cool Down: 10-30 Strict Toes to Bar