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 and different variations.  Please sign up at the front desk if you are interested. 

Date: Wednesday 4.24.19

Time: 7pm

Cost: $10 members, $20 non-members

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

 

4.16.19

Warm up: 100-90-80-70-60-50-40-30-20-10 Double Under

10-9-8-7-6-5-4-3-2-1 Deadlifts AHAD

WOD: 14 Min AMRAP

20 Ring Push Up

10 Deadlift 225/155

20 Box Jump Overs 24/20

10 Deadlifts

Cool Down: 4x 25 Sit ups/25 2ct Flutter Kicks

4.15.19

Happy Birthday Neil!

WOD: 4 Rounds For Total Burpees

3 min ON 1 min OFF

A. Row 40/30 cal 

-Max Burpee over rower

B. 4 Strict Pull Up 

14 Squat Clean 135/95

-Max Burpee over bar

4.15.19

Happy Birthday Neil!

WOD: 4 Rounds For Total Burpees

3 min ON 1 min OFF

A. Row 40/30 cal 

-Max Burpee over rower

B. 4 Strict Pull Up 

14 Squat Clean 135/95

-Max Burpee over bar