Daily WOD – Jun 8, 2018
AMRAP in 5 minutes of: 5 bar muscle ups (sub = 5 strict pull ups) 5 power snatches (155/105#) Rest 3 minutes then AMRAP in 5 minutes of: 10 burpees 10 front squats (155/105#) Rest…
Open Gym – Jun 7, 2018
Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from the last week: Complete 4 rounds for time of: 25 wallballs, 15 toes to bar,…
Daily WOD – Jun 6, 2018
Rack Jerk 1-1-1-1-1 Then 5 x 5 Rt/Lt KB shoulder presses WOD Notes: Compare to 170519. Community Notes: Happy Birthday Franco! Iron Phoenix Notes: We want to give a huge thanks to Lululemon of Wayne…
Daily WOD – Jun 5, 2018
AMRAP in 15 minutes of: 40 unbroken double unders 30 unbroken Russian twists (25/15#) 20 unbroken KB swings (53/35#) WOD Notes: One of the goals of today's workout is to work toward larger working sets…
Daily WOD – Jun 4, 2018
Complete 3 rounds for time of: 400m run 15 cleans (135/95#) 15 chest to bar pull ups) WOD Notes: For the cleans, choose a weight that you can string reps together even when fatigued. Anyone…
Football WOD – Jun 3, 2018
Complete 11 rounds for time of: 3 Thrusters (155/105#) 6 Burpee box jumps (24/20") Community Notes: Happy Birthday Emma! Iron Phoenix Notes: Stay tuned this week for the next workout to be released!
Daily WOD – Jun 2, 2018
Deficit Deadlift 3-3-3-3-3 (-2") Then 5 x 8 weighted step ups each leg (20/16") WOD Notes: To create a 2" deficit, you will stand on top of a 25# plate. If you are not very…
Daily WOD – Jun 1, 2018
Complete 4 rounds for time of: 25 wallballs (20/14# to 10/9') 15 toes to bar 10 power snatches (95/65#) Schedule Notes: We're very excited to welcome back EQ as the Friday 4:00 pm coach! Reminder: …
Open Gym – May 31, 2018
Come in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from last week: Find a 1 rep of the complex: high hang clean, hang clean,…
Daily WOD – May 30, 2018
AMRAP in 17 minutes of: 200m run 1 rope climb 20 KB swings (53/35#) Meat Notes: We are getting ready to place another order with Rineer Family Farms for chicken, pork and grassfed beef. If…