Author Archive

4.25.19

Warm Up: TGU SWOD: 9 min EMOM 3 Deadlift WOD: 16 min AMRAP 2 Rope Climb 7 TGU R arm 32/24 2 Rope Climb 14 OH Squat L arm 2 Rope Climb 7 TGU L arm 2 Rope Climb 14 OH Squat R arm

4.24.19

Warm Up: 5 min AMRAP  100 Singles 50 Doubles 25 Triples    WOD: 30 on/30 off for 5 Rounds Min 1- Pull Up Min 2- Push Up on DB  Min 3- Sit Up w/DB Min 4- DB Squats 50/35 Min 5- Burpees   

4.23.19

Warm up: 10 min EMOM Odd: Row 15/12 Cal Even: 12-16 Reverse Lunge Steps WOD: 7 Rounds for Time: 5 Power Snatch 135/95 10 SHSPU Run 100m Cool Down: 3x 10 V-ups, 20 Sit ups

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