It’s great to be back from vacation! I’m looking forward to seeing everyone this week! We will not start a new lift cycle until January, in the meantime, you will be using percentages of your 1RM. If you were not here on max week, use the highest weight you’ve successfully achieved, whether it’s a 3...Read More
COME CELEBRATE THANKSGIVING – 8:30 AM Thanksgiving WOD – 50 Cal Row 40 Box Jumps/Step downs 30 STO (135/95) 20 DUs 10 Pull-ups (if you drop from bar, must complete 20 KB Sit ups before moving on) 20 DUs 30 STO (135/95) 40 Box Jumps/Step downs 50 Cal Row Read More
NOTE ON HOLIDAY HOURS FOR THE WEEK: Wednesday class times 5 & 6 AM; 5:30 & 6:30 PM. THANKSGIVING WOD – 8:30 AM Friday – Noon only Saturday – 8:30 as normal Wednesday – EMOM 10 minutes 5 Dips Then: Ten rounds for time of: 12 Burpees 12 Pull Ups 18 Minute time cap! Read More
NOTE ON HOLIDAY HOURS FOR THE WEEK: Normal class times for Tuesday. Wednesday, there is no 9 a.m. or Noon., all other classes are scheduled as normal for Wednesday early morning and Wednesday evening. Thursday, TBD (let Chris know if you’d like to workout, classtime will be at 8:30 if enough interest) Friday, Noon only Saturday,...Read More
Let’s max your Bench! Close grip…no wide crap. Use your triceps! A. Bench Press Warm Up 1 x 5 @50% 1 x 3 @60% 1 x 2 @70% 1 x 1 @80% 1 x 1 @90% 1 x 1 @100%+ or new PR B. EMOM 10 minutes KB swings x 10 (use challenging weight)Read More
Benchmark Saturday How about a Hero wod! Timothy Davis | Age 28 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (Female weight – 115)Read More
Please note a slight schedule change for today (Friday, Nov 21). The evening class will be changed from 5:30 to 6 p.m. for this day only. Next weeks schedule (November 24-29) is as follows: All classes on Monday and Tuesday are normal times. Wednesday, there is no 9 a.m. or noon., all other classes are...Read More
Skills & Drills We’ll spend extra time on mobility today. 10 minutes on your skill of choice. This must be something that you’re struggling with. Then: *AMRAP 12 minutes Turkish Get Ups x 4 *Let’s start off with an EMOM of 12 minutes, this may turn into a AMRAP, that’s ok if so. Use...Read More
Let’s keep this party going! You are all doing a fantastic job with your lifts this week. As you know, the Deadlift can get us into trouble so make sure you’re looking and feeling solid as you go into those heavy lifts! This is 1RM test week! I hope you all have had good nutrition...Read More
