Wednesday September 7, 2016

Posted on Sep 6, 2016 | 0 comments

Don’t Forget…September 23rd (Friday), we will be hosting a CornHole/ Spike Ball Night & Potluck.  Find a partner and come have some fun, even if you do not want to play, join us for some food and beverages! 

Another date for your calendar…Saturday December 3, 2016…Santa Smackdown is back!

Strength:

Push Press

w/2 sec pause in the dip

3-3-3-2-2-1-1-1

WOD:

For Time

30 AB Mat Sit Ups

21 Jerks 155#/105#

30 Sit Ups

15 Jerks

30 Sit Ups

9 Jerks

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Tuesday September 6, 2016

Posted on Sep 5, 2016 | 0 comments

WOD:

Bergeron Beep Test

EMOM – As long as possible (10 minute minimum)

7 Thrusters 75#/55#

7 Pull Ups

7 Burpees

 

Post WOD:

30-20-10

Russian KB Swings (heavy)

AB Mat Sit Ups

 

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Monday September 5, 2016

Posted on Sep 4, 2016 | 0 comments

Class times are 8am & 9:30 only.

WOD:

In teams of 4:

Buy In – 2000m Row must switch every 250m

then, 7 Rounds each (each team member must complete 7 rounds)

Station 1 – 200′ Prowler Push or Sled Drag

Station 2 – 15 Kettkebell Swings 70#/53#

Station 3 – 200m Run

Station 4 – Rest

then

Buy Out – 100 Cal Bike

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Friday September 2, 2016

Posted on Sep 1, 2016 | 0 comments

WOD:

“McGhee”

30 Min AMRAP

5 Deadlifts 275#/185#

12 Push Ups

9 Box Jumps 30″/24″

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Thursday September 1, 2016

Posted on Aug 31, 2016 | 0 comments

WOD:

5 Rounds For Time

6 DB Hang Squat Cleans 70#/50#

12 Kettlebell Swings 70#/53#

 

Post WOD:

3 Rounds

30 V-Ups

30 Hollow Rocks/ 30 sec. Hollow Hold

 

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Wednesday August 31, 2016

Posted on Aug 30, 2016 | 0 comments

Next Monday is Labor Day, we will only have 2 class times: 

Monday September 5th – 8am & 9:30am

Skill/Strength:

3 Rounds not for Time

12 Dumbbell Bent over Row

12 Barbell Good Mornings

45 sec. Wall Sit

 

WOD:

“JT”

For time:

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

 

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Tuesday August 30, 2016

Posted on Aug 29, 2016 | 0 comments

WOD:

21 Min EMOM

Min 1 – 20/15 Cal Row

Min 2 – 15 Overhead Squats 95#/65#

Min 3 – 15 Toes to Bar

 

Post WOD:

“ANNIE”

50-40-30-20-10

Double Unders

Sit Ups

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