Author Archive

2.13.19

Warm Up: 3 Rounds "Strict Cindy" WOD: 24 min EMOM 1. 1-3 Rope Climbs 2. Max KB Swing 24/16 3. 14 Reverse Lunge Steps 115/75 4. Max Sit Up

Holiday Schedule 2/18

We will be running a Holiday Schedule for Presidents Day on February 18th. 9am Class ONLY! Enjoy the Holiday and we will be back to normal schedule Tuesday, CFVOM

2.12.19

SWOD: 10 min EMOM: Squat Snatch 3,3,3,3,2,2,2,1,1,1 WOD: For Time: 50 Overhead Squats 95/65 then… 3 Rounds 20 T2Bar 40 Double Unders 20 Pistols Cool Down: 3 Rounds 30 Sec plank/30 2ct Flutter kicks

2.11.19

Warm Up: Ladders 4 x 20 yards SWOD: 10 min EMOM Odd- Run End of Building Even- 10 Deadlifts 65% WOD:   4 Rounds For Time: 9 Muscle ups or Burpee Pull Up 12 Deadlifts 155/105 9 Hang Power Cleans 6 S2OH Cool Down: 50 Sit Ups

Rowing Month

This month is a focus on Rowing and adding additional conditioning work to our routine.  It is always good to take some time and focus on one particular skill, so use this month to hone in on your rowing skills.  There is a ton to learn about the rower so ask us some questions as […]

2.11.19

Warm Up: Ladders 4 x 20 yards SWOD: 10 min EMOM Odd- Run End of Building Even- 10 Deadlifts 65% WOD:   4 Rounds For Time: 9 Muscle ups or Burpee Pull Up 12 Deadlifts 155/105 9 Hang Power Cleans 6 S2OH Cool Down: 50 Sit Ups

2.8.19

Warm Up: Rowling WOD(s): "Couplets" 11.4/14.1 10 min AMRAP 30 Double Unders 15 Ground 2 OH 13.4  7 min AMRAP 3,6,9,12,15,18… Clean & Jerk 135/95 T2B 14.2/15.2 0-3 min  2 x 10 OH Squats 95/65 10 C2B Pull Ups 3-6 min 2 x 12 OH Squats 95/65  12 C2B Pull Ups 6-9 min 2 x […]

2.7.19

swod: 10 min emom 5 deadlift wod: 16 min amrap odd: 10 thrusters then Max lateral burpees 95/65 even: rest cool down: 3x 30 shoulder taps 15 sit ups 

2.6.18

Warm up: Ladders 4x 20yards WOD: 30 sec on 30 Sec off 0-5 Row (Cal) 5-10 DB Clean and Jerk 50/35's 10-15 Push up (on DB's) 15-20 KB Swings (24/16) 20-25 Bar Muscle Up 25-30 Sit ups on DB's

2.5.19

Warm up: W/ partner 3 Rounds each Partner A: 15/12 Cal AD Partner B: Tempo Goblet Squats WOD: 9-15-21-15-9 Front Squat 135/95 HSPU 50 Double Unders between Rounds Cool Down: Wall Stretch