Daily WOD – May 24, 2017
Complete 30 rounds for time of: 1 deadlift (80% 1RM) 1 burpee 1 muscle up WOD Notes: The sub for muscle ups will be strict pull ups or ring rows (1, 2, or 3x). Schedule…
Daily WOD – May 23, 2017
Front Squat 5x10 (70%) Then 1 minute front squat hold (50% 1 rep max)
Daily WOD – May 22, 2017
AMRAP in 13 minutes of: Right KB snatches (53/35#) Left KB snatches (53/35#) Double unders The rep scheme will be an ascending ladder by 3's for the snatches and by 10s for the double unders.…
4th Annual Battle for the Iron Phoenix!
The day has arrived! Today you get to take your shot at two (perhaps three workouts) and push harder than you might usually in an ordinary class. Even better, you get to socialize with the…
Daily WOD – May 20, 2017
Partner Interval AMRAP in 20 minutes of: 10 t2b 15 wallballs (20/14# to 10/9') 20 lateral bar jumps WOD Notes: If you can't attend class please pull your name out as soon as possible! Anyone…
Daily WOD – May 19, 2017
Rack Jerk 1-1-1-1-1-1 Then 5x max effort ring dips WOD Notes: Compare to 160709. Community Notes: Happy Belated Birthday to Tim C (sorry I missed it yesterday)!
Open Gym – May 18, 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: Back Squat 3-3-3-3-3 then 8x50yd sprint Grace - 30…
Daily WOD – May 17, 2017
Take 20 minutes to work on handstand progressions. Then AMRAP in 10 minutes of: 5 pull ups 10 push ups 10 box jumps (24/20") WOD Notes: Anyone working toward handstands can work on head stands,…
Daily WOD – May 16, 2017
Complete 5 rounds for time of: 400m run 21 deadlifts (155/105#) 15 back squats (155/105#) Iron Phoenix Notes: Event number 2 (number 1 is the rowing WOD to be completed by Thursday night) will be…
Daily WOD – May 15, 2017
EMOM for 20 minutes: 5 burpees 1 snatch WOD Notes: This workout calls for a full squat snatch. Anyone with shoulder issues (or who just doesn't like snatches) can complete this workout with cleans. You can…