Author Archive

2.21.19

warm up: 3x 10 yrd broadjump, 10 good mornings, 10 yrd death walk, 10 air squat  wod: 4 rounds for time  row 500m  15 deadlifts 185/135 15 push ups h.r 15 box jump overs 24/20   cool down: 50 sit ups 

2.20.19

Warm up: Run 400m/30 Sit ups/ Run 400m WOD: 7 Rounds starting every 3 min 3 Muscle Ups 6 Clean and Jerks 155/105 9 HSPU Max Burpees 6" target in remaining time Cool Down: 5x 45sec plank/15 sec rest

2.20.19

Warm up: Run 400m/30 Sit ups/ Run 400m WOD: 7 Rounds starting every 3 min 3 Muscle Ups 6 Clean and Jerks 155/105 9 HSPU Max Burpees 6" target in remaining time Cool Down: 5x 45sec plank/15 sec rest

2.15.19

Warm Up: Rowling WOD:  "Triplets" 12.4/13.3 12 min AMRAP 150 Wall Balls/90 Double Unders/30 Muscle ups 13.2 10 min AMRAP 5 S2OH115/75/10 Deadlifts 115/75/ 15 Box Jumps 24/20 15.3 14 min AMRAP 7 Muscle ups/50 Wall Balls/100 Double Unders 18.1 20 min AMRAP 8 T2B/10 DB C&J/ 14/12 Cal Row    

2.14.19

WOD: "Flirty 30"  for time (30 min cap) 155/105 30 cal row  30 thrusters  30 c2b pull ups  30 clean & jerks  30 burpee box jump overs 24/20  30 snatches  30 wall climbs   

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 […]