2017 November 24 WOD

Posted: November 23, 2017 in Uncategorized

We are open for one WOD today at 10:00AM! Come see us!

Warm-up

8 Rounds:
:20 Seconds Goblet Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
Then 8 Rounds:
:20 Seconds Dumbbell/Kettlebell Snatches
:10 Seconds Rest
:20 Seconds Push-ups
:10 Seconds Rest

Metcon

Teams of 3:
AMRAP 25:
200 Meter Farmers Carry (70’s/53’s)
50/35 Calorie Bike, Team 800 Run, 70/50 Calorie Row
400 Meter Weighted Run (one weight per team)
75 Wall Balls (20/14)

One athlete working at a time, alternate as you see fit.

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Happy Thanksgiving!

Posted: November 23, 2017 in Uncategorized

Please remember that we are closed today for all classes.

We will be open tomorrow for one WOD at 10AM.

We will be open on Saturday for one WOD at 9AM.

2017 November 22 WOD

Posted: November 21, 2017 in Uncategorized

We have all regular classes today. We will be closed tomorrow for Thanksgiving. We will be open for one class on Friday at 10:00 AM. We will be open for one class on Saturday at 9:00 AM (no yoga, no 10:30).

Metcon

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
-Rest 4:00-
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
-Rest 4:00-
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Gymnastics Conditioning

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar

2017 November 21 WOD

Posted: November 20, 2017 in Uncategorized

Thanksgiving Schedule:
~Closed Thursday 11/23
~One class on Friday 11/24 at 10:00AM
~One class on Saturday 11/25 at 9:00AM (no yoga, no 10:30)

Skills

15 minutes to work on Handstand Push-ups
If you’re proficient at HSPU, complete 4 sets of max effort Strict Handstand Push-ups

Barbell Warm-up and WOD

EMOMx10
2 Power Snatches

-rest 3 minutes, reset weight-

5 RFT
15 Power Snatches (75/55)
30 Double Unders
200 meter Run

2017 November 20 WOD

Posted: November 19, 2017 in Uncategorized
Squats

4 rounds for reps
30 seconds of Back Squats @ 70%
Go every 3 minutes.

Metcon

AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups

2017 November 18 WOD

Posted: November 17, 2017 in Uncategorized

Yoga this morning at 8! Free for members and only $5 for visitors!

Metcon

5 Rounds:
Every 4 minutes:
400 Meter Run
1 Round of “DT” (155/105)
Score is slowest time.
1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks

Optional Midline Strength

5 rounds for quality
25 GHD Sit-ups
:30 L-Sit (accumulated total per round)

2017 November 17 WOD

Posted: November 16, 2017 in Uncategorized

We have yoga tomorrow at 8!

Metcon

Teams of 3
AMRAP 25
10 Sandbag Reverse Lunges
10 Sandbag to Shoulder
20 Lateral Hops over Bag
200 Meter Row

One athlete working at a time, alternate full movements. If unable to use a sandbag or heavy medicine ball, substitute a barbell and change “Sandbag Reverse Lunges” to “Front Rack Reverse Lunges” and change the “Sandbag to Shoulder” to “Power Cleans.” If only 2 athletes per team, athlete 1 will complete all the way through and athlete 2 will begin bag work as soon as athlete 1 gets on the rower. Athlete 1 will start their 2nd round of bag work when athlete 2 gets on the rower.

2017 November 16 WOD

Posted: November 15, 2017 in Uncategorized
Metcon

“Nasty Girls”
3 RFT
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Compare to August 14, 2017

Strength

In time remaining, complete
5×2 Front Squat
3×1 Front Squat

2017 November 15 WOD

Posted: November 14, 2017 in Uncategorized
Strength

20 minutes to complete
5×3 Deadlifts

Metcon

Teams of 2
AMRAP 18
7 Deadlifts (225/155)
100 Meter Run (150 Meter Row, 100 High Knee Single Unders)
7/5 Calorie Bike (10/8 Calorie Row)
Partners complete full round, then switch.

2017 November 14 WOD

Posted: November 13, 2017 in Uncategorized
Metcon

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Extra

3-5 rounds for quality and skill development
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row