Open Gym – Dec 7, 2017
Come in tonight between 4:30 and 7:30 for Open Gym. You can work on anything you like including making up a workout from the last week: Tabata: front squats, Russian twists, ring rows, handstand hold…
Daily WOD – Dec 6, 2017
Hang Snatch + Overhead Squat 1-1-1-1-1-1 WOD Notes: If you are not comfortable snatching, the workout will be a hang clean + front squat + front squat. Outstanding Notes: The ICA in house power meet…
Daily WOD – Dec 5, 2017
Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9') 10 deadlifts (225/155#) WOD Notes: Choose a deadlift weight that you can do unbroken for at least the first 3 rounds. Go fast! Community…
Daily WOD – Dec 4, 2017
"Coffland" Hang from a pull up bar for 6 minutes. Each time you let go of the bar complete an 800m run and 30 push ups before hanging again. WOD Notes: There will be a…
Football WOD – Dec 3, 2017
"Macho Man" EMOM for 20 minutes of: 3 power clean 3 front squats 3 push jerks WOD Notes: WOD is by special request of Coach Dave. You'll complete 1 round every minute on the minute…
Daily WOD – Dec 2, 2017
Back Squat 5x5 (75%) Then 3x10 R/L Bulgarian split squats (30% 1 RM back squat) Community Notes: Happy Birthday Frank W. and Kerri!
Daily WOD – Dec 1, 2017
Tabata: Front squats (40% 1RM) Russian twists (25/15#) Ring rows Handstand hold WOD Notes: The Tabata rep scheme means you will work for 20 seconds followed by a 10 second rest for 8 rounds. You…
Open Gym – Nov 30, 2017
Join us from 4:30 to 7:30 tonight for Open Gym. You can work on anything you like including making up a workout from the last week: Sumo deadlift 4x10 alternating with 4x200m sprint AMRAP in…
Daily WOD – Nov 29, 2017
Complete 5 rounds for time of: 15 1-arm DB thrusters (50/35#) 50 double unders 3 rope climbs
Daily WOD – Nov 28, 2017
Bench Press 1-1-1-1-1-1-1 Then 3x20 floor presses (60% 1RM bench) WOD Notes: Today's bench will include a 1 second pause on your chest. Additionally, once you start your working sets, you may only increase in…