Wednesday October 18, 2017

Posted on Oct 17, 2017 | 0 comments

WOD:

5 Rounds for Time

20 Alternating DB Snatch 70#/50#

20 Burpees

*Goal: sub 20 min*

 

Post WOD:

Sled Push

 

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Tuesday October 17, 2017

Posted on Oct 16, 2017 | 0 comments

Strength:

Back Squat

5 @ 50%

5 @ 60%

3 x 3 @ 70%

10+ @ 75%

Kettlebell Glute Bridge x 30

 WOD:

3 Rounds for Time

75 Double Unders

25 Air Squats

10 Power Cleans 135#/95

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Monday October 16, 2017

Posted on Oct 15, 2017 | 0 comments

If you have personal belongings in the cubbies, please take it home with you or store it in your gym bag or car.  We have accumulated to much stuff and there is no room for purses or keys. Thank You!

DON’T FORGET: Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck! Put it on your calendar. 

WOD:

15 Min AMRAP

9 Deadlifts 225#/155#

12 Handstand Push Ups

15 Box Jumps 24″/20″

Post WOD:

3 x 20 weighted AB Mat sit ups

Hamstring Stretch 2 min /side

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Saturday October 14, 2017

Posted on Oct 13, 2017 | 0 comments

If you have personal belongings in the cubbies, please take it home with you or store it in your gym bag or car.  We have accumulated to much stuff and there is no room for purses or keys. Thank You!

DON’T FORGET: Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck! Put it on your calendar. 

Open Gym 7-8:30am

Class 8:30am

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Friday October 13, 2017

Posted on Oct 12, 2017 | 0 comments

Strength:

Big Clean Complex

1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

–5 Rounds

–1 round =

–high hang squat clean + hang squat clean + full squat clean + push press

–high hang squat clean + hang squat clean + full squat clean + push jerk

–high hang squat clean + hang squat clean + full squat clean + split jerk

**no dropping the bar during the entire complex, rest as needed between rounds

WOD:

Sprints!

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Thursday October 12, 2017

Posted on Oct 11, 2017 | 0 comments

If you have personal belongings in the cubbys, please take it home with you or store it in your gym bag or car.  We have accumulated to much stuff and there is no room for purses or keys. Thank You!

DON’T FORGET: Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck! Put it on your calendar. 

WOD 1:

For Time:

Run 1 Mile

100 Double Unders

80 Kettlebell Swings 53/35

60 Wall Balls

40 PushUps

20 GHD Sit Ups

 

WOD 2:

20 Min AMRAP

15 Toes to Bar

12 DB Walking Lunge 35/25

200 m Farmer Carry

 

Optional Squat WOD (Day 2)

8 x 3 @ 65%

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Wednesday October 11, 2017

Posted on Oct 10, 2017 | 0 comments

Strength:

EMOM – 12 Min

2 Hang Squat Snatch

WOD:

15 Min AMRAP

400 m Run

15 V-ups

15 Pull Ups

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