Open Gym – Jul 13, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you'd like, including making up a workout you missed from the past week: Front squat 5-5-5-5-5 then 3 x max consecutive HSPU…
Daily WOD – Jul 12, 2017
Partner interval AMRAP in 15 minutes of: 15 Russian KBS (70/53#) 10 x 10 yd shuttle run WOD Notes: Partner 1 completes a full round while Partner 2 rests, then switch. Larger classes may perform…
Daily WOD – Jul 11, 2017
Deadlift 6 x 3 then 10 minutes of walking lunges WOD Notes: Work up to a heavy 3 rep then work across for 6 sets. Go heavy! (Approx 85-90% of your 1 rep max.)
Daily WOD – Jul 10, 2017
AMRAP in 8 minutes of: 5 thrusters (135/85#) 10 toes to bar Rest 8 minutes then AMRAP in 8 minutes of: 1 rope climb 10 burpees WOD Notes: In large classes, the order of these…
Football WOD – Jul 9, 2017
Complete 6 rounds for max reps of: 30 seconds deadlifts (60% 1RM) 30 seconds rest 30 seconds burpees 30 seconds rest WOD Notes: This is a lot of deadlifts at a heavy weight. The percentage…
Daily WOD – Jul 8, 2017
"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…
Daily WOD – Jul 7, 2017
Front Squat 5-5-5-5-5 Then 3 x max consecutive handstand push ups Schedule Notes: Due to our family vacation this coming week, the Monday, Tuesday and Wednesday 9:30 am classes will be cancelled along with the…
Open Gym – Jul 6, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Complete for time: 50-40-30-20-10 DU, 25-20-15-10-5 TU and PU,…
Daily WOD – Jul 5, 2017
Complete 21-15-9 reps for time: Pistols (R/L) Chest to bar pull ups WOD Notes: The pistol reps are per leg, meaning 21 right leg, 21 left leg then 21 chest to bar pull ups. The…
Daily WOD – Jul 4, 2017
Partner "Baz" AMRAP in 30 minutes of: 30 double unders 8 cleans (155/105#, NTE 75% 1RM) 11 hand release push ups WOD Notes: Baz is a hero workout named after Royal Marine Commando, Sergeant Barry…