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  • 6/21/2018

    We figured out our unforeseen issue and all classes will be normal tomorrow. So if you were needing to come at 10:00 someone will be there. Nice job on that fun little AMRAP today. Tomorrow lets find a new 3RM on the lift that is everyones favorite, the Snatch!!!

    Workout of the Day:

    1) Coach led Warm-up

    2) Snatch (yes squat) 3-3-3-3-3-3 reps increasing weight each set looking for a new 3RM by the last set

    3) 6 rounds for working time of
    50 Double unders
    20 Lunges (lunge in place is acceptable)
    3 Power Snatches using 70% of todays heaviest
    60 second rest between rounds

    4) Mobility/Stretching

  • 6/20/2018

    Just a heads up that we will be canceling the 10AM class on Thursday. Everything else will remain the same.  We apologize for any inconvenience this may cause. Great job on todays fun little run/burpee WOD. Lets keep it going tomorrow.

    Workout of the Day:

    1) Coach led Warm-up

    2) Complete AMRAP in 15 minutes of
    1 Wall Ball
    1 KB Swing
    1 T2B
    2 Wall Balls
    2 KB Swings
    2 T2B
    3 Wall Balls
    3 KB Swings
    3 T2B

    Notes:
    1. Weight for the wall balls is 30/20 to a 10/9 ft target
    2. Weight for the KB is 53/35 and they are American Style.
    3. Continue to add 1 rep to each movement until the 15 Minutes is up.
    4. Your score is the total number of reps completed.

    3) 3 Rounds for time of
    60 Second hollow hold
    60 Second Side plank each side

    4)Mobility/Stretching

  • 6/19/2018

    Workout of the Day:

    1) Coach Led Warm Up

    2) For time complete
    1.5 Mile run
    100 Burpees
    1.5 Mile run

    3) Mobility/Stretching

  • 6/18/2018

    To all the Dad's out there, Happy Farthers day. I hope you got to enjoy it with your families. Lets get this week started with some heavy deadlifts.

    1) Coach Led Warm-up

    2) Deadlift 3-3-3-3-3-3 increasing weight each set looking for a 3RM by the last set.

    3) EMOM for 12 minutes
    Even Minutes - 10 Strict Pull-ups
    Odd Minutes - 12 Box Jumps 30/24

    4) Not for time complete 3 rounds of
    25 Situps
    25 V-ups

    5) Mobility/Stretching

  • 6/16/2018

    Have fun tomorrow with the team WOD!!!

    Workout of the Day:

    1) Coach Led Warm-up

    2) In 2 teams complete 4 Rounds each of
    500m Row
    10 Man makers 50/35
    3 L-sit rope climbs

    It will be done as a relay. You can’t move on to the next movement until the person in front of you completes the prescribed reps for the movement they are on.

    3) Mobility/Stretching

  • 6/15/2018

    Workout of the Day:

    1) Coach led warmup

    2) 4xME set of Strict HSPU + ME set of kipping HSPU. Rest as needed between rounds.
    Notes: Complete a set of strict HSPU and then without coming down from the wall complete a set of Kipping HSPU. If you can’t do HSPU scale with knees on a box. and do 4 sets of 12.

    3) 4 rounds for time of
    15 HSPU
    25 Box Jumps 24/20

    4) Not for time complete 3 rounds of
    45 Sec Hollow hold
    20 Russian twists

    5) Mobility/Stretching

  • 6/14/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy single hang clean. If it is feeling good and form is looking good look for a 1RM. (This is a hang squat clean)

    3) 12 minute AMRAP of
    20 DB Squat cleans alternating Arms 50/35
    30 Situps
    40 Double unders

    4) Mobility/Stretching

  • 6/13/2018

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 5 Bench Press. Then 5x3@ 90% of todays heaviest lift.

    3) 3 Rounds for time of
    20 Ring Dips
    200m Run
    15 Push Presses 115/80
    200m Run

    4)Mobility/Stretching

  • 6/12/2018

    Nice way to start the week everyone. I hope all of you enjoyed some squats and single leg work to start out the week. Stay motivated and we look forward to seeing you all in the gym tomorrow.

    Workout of the Day:

    1) Coach Led Warm Up

    2) Work up to a heavy single Power Snatch. If it is feeling good and the form is looking good then find a new 1RM.

    3) For time complete
    21-15-9 reps of
    Hang Power Snatch using 65% of todays heaviest lift
    V-ups x2

    Notes: The cond effort will go as follows. Complete 21 Hang Power Snatches and then 42 V-ups, then 15 Hang power Snatches 30 V-ups. Finally 9 Hang power snatches 18 V-ups.

    4) 3 Rounds of
    60 second Plank hold
    60 Sec side plank each side

    5) Mobility/Stretching

  • 6/11/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) Back Squat 7-7-7-7-7 Reps increasing weight each set looking for a new 7RM by the last set

    3) EMOM for 10 Minutes complete
    Even Minutes - 12 Step Ups alternating legs to a 20 inch box holding 115/80 in the front rack
    Odd Minutes - 15 KB swings 70/53 Russian Style

    4) Mobility/Stretching

  • 6/9/2018

    Workout of the Day:

    1) Coach Led Warm-up

    2) In teams of 2 complete
    100 Dips
    150 Box Jumps 24/20
    200 Wall Balls 20/14
    250 Russian Twists with KB 35/26

    Notes: The only catch here is the reps must be split evenly between partners. Have fun!!!

    3) Mobility/Stretching

  • 6/8/2018

    Workout of the Day:

    1) Coach led warmup

    2) 3 Rounds For total reps complete
    60 Second ME set of Deadlifts 225/155
    60 Second ME set of strict pull-ups
    60 Second ME set of Weighted Lunges holding a KB in front of you 70/53
    60 Sec Row For Calories
    60 Second Rest
    Notes: If there are more people than rowers stagger the start. Also for anyone who may not know ME stands for max effort.

    3) Mobility/Stretching

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