Workout of the Day Strength: Snatch Balance 3 X 5 Met Con: 10 Pull-ups, 20 Ab-mat sit-ups 10 Pull-ups 10 GHD sit-ups 10 Pull-ups, 20 Ab-mat sit-ups, 10 Pull-ups, 10 GHD sit-ups 10 Pull-ups 30 sec L sit hold Cash out: 2 rounds: 2 rope climbs 10 Pistols/leg Post your scores to the Whiteboard.Read More
Workout of the Day Strength: Deadlift 5 @ 40%, 5 @ 50%, 5 @ 60% Met Con: EMOM: 15 Even: SDHP X 6-8 (135/105) Odd: 30 DUs Post your scores to the Whiteboard.Read More
Workout of the Day Strength: Deload Week Back Squat 5 @ 40%, 50%, 60 % Met Con: 3 Rounds for Time: 5 KB Cleans – R 5 KB Cleans – L 800 M Run 10 Push-ups Post your scores to the Whiteboard.Read More
Workout of the Day Strength: DB/KB One Arm Press Met Con: Tabata: KB OHS Ball Slam Bear Crawl Russian Twist w/ KB 8 Rounds of each: 20 sec on/10 sec off Post your scores to the Whiteboard.Read More
REMINDER: One class Monday at 9 AM – We are doing a Hero WOD in honor of all the veterans that protect our country. Workout of the Day “Wittman” 7 Rounds: 1.5 pood (53#/35#) Kettlebell swing, 15 reps 95 pound (65#) Power clean, 15 reps 15 Box jumps, 24″ box (20″) Post your scores to...Read More
Memorial Day weekend hours: We will have class as scheduled at 9 a.m. on Saturday, Open Gym as scheduled at from 1-3 on Sunday, and we will have one class available on Monday, Memorial Day at 9 a.m. Workout of the Day Strength Front Squat Using 75% of your 1 rm, complete the following sets/reps:...Read More
Memorial Day weekend hours: We will have class as scheduled at 9 a.m. on Saturday, Open Gym as scheduled at from 1-3 on Sunday, and we will have one class available on Monday, Memorial Day at 9 a.m. Workout of the Day Strength BB Rows Chin-ups (weighted) Met Con AMRAP – 15 250 M Row,...Read More
Workout of the Day Strength Power Cleans 3 x 3 Cleans 3 X 3 Met Con 5 Muscle ups 21 Wall Balls, 5 Muscle ups, 15 Wall Balls, 5 Muscle ups, 9 Wall Balls The progression for muscle ups is 5 Chest to Bar Pull ups & 5 dips. Post your scores to the Whiteboard.Read More
Workout of the Day Strength Snatch DL Snatch Pull We are continuing work on the 1st and 2nd pulls of the Snatch. This is a great video to watch. Snatch DL and Snatch Pull Met Con 3 Rounds: 400 M run, 10 Thrusters Post your scores to the Whiteboard.Read More
