Author Archive

Upcoming Skill Sessions…

Wednesday February 27th  7pm: Nutrition             Join us for a class regarding Nutrition, Micro Nutrients, understanding basal metabolic rate, and how to build a nutrition plan based on those findings.  This will be a great compliment to your paper work from the Body Fat Testing, as well as, great information […]

1.18.19

Warm up: Rowling (8 Min) WOD: "the Chippers" 11.4 10 minute Amrap 60 Bar facing Burpees/30 Overhead Squats 120/90/10 Ring Muscle Ups 14.4 14 Min Amrap 60 Cal Row/50 T2B/40 Wall Balls/30 Power Cleans 135/95/ 20 Ring Muscle ups 16.4/17.4 13 Min Amrap 55 Deadlifts 225/155/55 Wall Balls/55 Cal Row/55 HSPU 18.3 2 Rounds for […]

1.17.19

swod: 8 min emom -5 backsquats @ 70-75% wod: 1 > 10  clean & jerks 155/105 burpee box jumps 24/20 cool down: 30-50 airdyne

1.16.19

Warm Up: Movement Prep WOD:  0-5 AMRAP 15 Wall Balls 20/14 15 Russian KB Swing 2/1.5 5-10 EMOM 5 Power Snatch 10-15 AMRAP 15-20 EMOM 20-25 AMRAP Cool Down: 3 Sets 45 Sec Plank 45 Sec Plate Hollow Body

1.15.19

Warm up: 14 min EMOM Odd: Row 250/200m Even: 2-12 Strict Pull ups WOD: 7 Min Amrap 2 Bar Muscle Ups 4 Deadlifts 315/205 6 Weighted Pistols (ALT.) 16/12 Cool Down: 30 Strict Toes 2 Bar

1.14.19

Warm Up: Front Rack Work SWOD: 9 min EMOM 3 Thrusters WOD: 19 min ARMAP w/partner Partner A: 1 Man Maker 11 Pull Up 19 Double Unders Partner B:  Max HSPU Cool Down: 3 Sets 30 Russian Twist 30 Sit Up    

1.14.19

Warm Up: Front Rack Work SWOD: 9 min EMOM 3 Thrusters WOD: 19 min ARMAP w/partner Partner A: 1 Man Maker 11 Pull Up 19 Double Unders Partner B:  Max HSPU Cool Down: 3 Sets 30 Russian Twist 30 Sit Up    

Working on your goals…

As we finish up our week of goal setting, make sure you spend the time to be diligent in your practice.  The only way to achieve some of the goals set in the gym (and life) are to work consistently and methodically towards the end means.  Do not always keep the end in sight, just […]

1.11.19

Warm up: Rowling 8 min WOD: Open Prep "DISTANCE" 16.1, 17.2 or 18.4 Cool Down: 3-5 Rounds 15 V ups 30 Sit ups 45 Flutter kicks (2 Count)

1.10.19

Warm Up: Shoulders Prep SWOD: 16 min EMOM Odd- 2 Squat Snatches Even- Run (End of Building) WOD: 7 min AMRAP 3,6,9,12,15… Thruster 95/65 Toes to Bar Cool Down: Wall Stretch x 1 min Each