Daily WOD – Jul 30, 2016
Complete for time: Row 1000 meters 20 handstand push ups Run 800 meters 10 muscle ups WOD Notes: The sub for HSPU will be 20 (heavy!) dumbbell shoulder presses. The sub for muscle ups will…
Daily WOD – Jul 29, 2016
Sumo Deadlift 3x8 (80%) Then Max consecutive wallballs (20/14# to 10/9') 31 Heroes Notes: Saturday July 30 is the last day to sign up for our 31 Heroes event! Register through Wellness Living to guarantee…
Make Up Day – Jul 28, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete for time 100-80-60-40-20 double unders and 20-16-12-8-4 box jumps (30/24") "The Bear" 7-7-7-7 EMOM…
Daily WOD – Jul 27, 2016
Complete 2 rounds for time of: 400m run 21 power snatches (115/75#) 400m run 21 power cleans (115/75#) WOD Notes: There will be a 30 minute cap on this workout. Go fast! Community Notes: Happy…
Daily WOD – Jul 26, 2016
Bench Press 10x5 (70%) Complete 10 push ups after each round.
Daily WOD – Jul 25, 2016
Complete 21-18-15-12-9-6-3 reps for time of: goblet squats (53/35#) 2x butterfly abmat sit ups WOD Notes: Today will be hot. If you think working out in a 100+ degree gym might be a bad idea,…
Football WOD – Jul 24, 2016
EMOM for 12 minutes of: 10 KB swings (70/53#) 6x10 yd shuttle run Community Notes: Happy Birthday Julia, Bre and MB!
Daily WOD – Jul 23, 2016
“The Bear” Bear Complex 7-7-7-7-7 WOD Notes: The bear complex is a barbell progression consisting of power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The…
Daily WOD – Jul 22, 2016
Complete for time: 100-80-60-40-20 double unders 20-16-12-8-4 box jumps (30/24") Reminder: Dr. Jon Herting (physical therapist) will be in Saturday during gym hours to work on aches and pains for athletes. He does take insurance and…
Make Up Day – Jul 21, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Power snatch 1-1-1-1-1-1 then EMOM for 6 minutes of 2 high hang snatches (60%) Partner…