Thursday December 8, 2016

Posted on Dec 7, 2016 | 0 comments

Strength:

Front Squat

5 x 3

@ 65% of 1 RM

WOD:

5 Rounds for Time

5 Box Jumps 30/24″

5 Power Cleans 185/125

5 Ring Muscle Ups

**Sub Burpee Pull Ups for Ring MU

 

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Wednesday December 7, 2016

Posted on Dec 6, 2016 | 0 comments

Hope everyone is having a great week so far!  I know the holidays are a hard time to stay on track with healthy eating and getting to the gym but you need to make it a priority!  Make the decision everyday to spend that one hour taking care of yourself.

WOD:

400 m Run

25 V-ups

400 m Run

15 Front Squats 155/105

400 m Run

5 Rope Climbs

400 m Run

15 Front Squats

400 m Run

25 V-ups

400 m Run

 

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Tuesday December 6, 2016

Posted on Dec 5, 2016 | 0 comments

WOD:

12 Min EMOM

Min 1: 15 Kettlebell Swings 53/35

Min 2: 15 Cal Assault Bike

5 Min Rest

12 Min EMOM

Min 1: 6 Clean & Jerk (you pick load/should be light)

Min 2: 8 Toes to Bar

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Monday December 5, 2016

Posted on Dec 4, 2016 | 0 comments

Happy Monday!  A HUGE “THANK YOU” to those of you that helped at the Santa Smackdown on Saturday!  We could not have done it without your help.  I do have shirts for you if your name was on the sign up sheet.  I will be ordering a few more smackdown T’s for the guys and tanks for the girls so let me know if you would like one.

Strength:

Overhead Squat

5-5-3-3-1-1-1

WOD:

AMRAP – 20 Min

10 Alt Front Rack Lunge 115/80

10 Bar Facing Burpees

10 Alt. Front Rack Lunge

10 Chest to Bar Pull Ups

 

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Friday December 2, 2016

Posted on Dec 1, 2016 | 0 comments

There will be no open gym or Saturday class tomorrow, Saturday December 3, 2016

Strength:

Power Clean + Split Jerk

5 x 1

all sets above 8o%

WOD:

“Randy”

75 Power Snatches 75#/55#

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Thursday December 1, 2016

Posted on Nov 30, 2016 | 0 comments

Santa SnmackDown is this Saturday!  Come check it out!  There will be no Saturday Open Gym or Class, sorry for any inconvenience.  

WOD:

50 Cal Row

50 Toes to Bar

Rest 5 min

40 Cal Row

40 Wall Balls 20/14

Rest 5 Min

30 Cal Row

30 Burpees

Post WOD:

Accumulate

2 Min L – Sit Hold

2 Min Planks

2 Min Superman Hold

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Wednesday November 30, 2016

Posted on Nov 29, 2016 | 0 comments

WOD:

30 Min EMOM

Min 1: 8 Front Squats 105#/70#

Min 2: 8 Power Cleans 105#/70#

Min 3: 8 Push Jerks 105#/70#

Rx+ 135#/95#

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