Tuesday August 22, 2017

Posted on Aug 21, 2017 | 0 comments

This Saturday is Moxies Madness!  Come check out some of our teams at the competition.  The competition begins on Saturday at 8am and Sunday at 9am at the Dublin Civic Center in Dublin CA. 

We will only be open from 7-9am on Saturday and it will be Open Gym only.  There will not be any classes. Sorry for any inconvenience. 

Skill:

Handstand

Continue your progressions from the previous weeks

WOD:

EMOM 18 Min (Alternating Min)

Min 1: 30 Double Unders + 10 Toes to Bar

Min 2: 12 Alt. DB Lunges (40#/30#)

Min 3: 15/10 Cal AB

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Monday August 21, 2017

Posted on Aug 20, 2017 | 0 comments

 

Strength:

Deadlift

6 x 2 @ 80%

Sumo Deadlift

4 x 2 @ 75-80%

WOD:

For time:

21 Shoulder Press, 95/65 lbs

Row, 500 m

15 Push Press, 135/95 lbs

Row, 500 m

9 Push Jerks, 185/135 lbs

R0w, 500 m

Goal: Sub 10 min

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Saturday August 19, 2017

Posted on Aug 18, 2017 | 0 comments

Open Gym – 7am – 8am

Class – 8am & 9am

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Friday August 18, 2017

Posted on Aug 17, 2017 | 0 comments

Strength:

Bench Press

9 x 2 @ 82%

then

10 reps @ 75%

DB Close Grip Bench x 30

DB Heavy Row x 30 each arm

Banded Face Pulls x 30

WOD:

3 rounds for time of:

21 Pull-ups

15 Handstand Push-ups

9 Thrusters, 135/95 lbs

Goal – Sub 12 min

Cap – 16 Min

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Thursday August 17, 2017

Posted on Aug 16, 2017 | 0 comments

WOD 1:

30 Cal AB

25 KettleBell Swings 53#/35#

100 Double Unders

800 m Run

50 Alt. Lunges w/KB (Holding 1 KB any way you like)

25 KettleBell Swings

30 Cal AB

 

 

WOD 2:

For Time:

50 Wall Balls 20#/14#

200 m Farmer Carry 50#/35#

50 Cal Row

200 m Farmer Carry

50 Power Snatch 75#/55#

200 m Farmer carry

50 Box Jump overs

200 m Farmer Carry

 

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Wednesday August 16, 2017

Posted on Aug 15, 2017 | 0 comments

Strength:

Front Squat:

5 x 3

Work up to a heavy triple for the day

WOD:

3 Rounds for Time

500 m Row

20 Burpees

30 Ab Mat Sit Ups

40 Double Unders

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Tuesday August 15, 2017

Posted on Aug 14, 2017 | 0 comments

Skill:

Handstands!!!

Holds, Walks, Push ups, etc…

WOD:

AMRAP 7 min

Run 800 m

-max rep Ring Muslce Up in remaining time

*Scale – Burpee Pull Up

AMRAP 7 min

Run 800 m

-max rep Power Clean (185/125) in remaining time

AMRAP 7 min

Run 800 m

-max rep Wall Ball (20/14) in remaining time

Goal: Done running by 5 min on each interval

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