WOD 1/13/15
Test: 1RM Front Squat Then….. 7 Minute Ladder (reps increase by 1 each round) Bar Muscle Up Front Squat (Weight taken from the ground) 185/135... Read More
6am and 7:30am classes canceled!!!
Due to Icy Conditions, the 6am and 7:30am classes are canceled. We plan to open at 9:30am
WOD 1/12//15
EMOM 5 Minutes 5 Touch & Go Power Cleans, AHAP (We will Test Front Squat 1RM on Tuesday) Then….. 21-15-9 Rolling Burpees Squat Box Jumps... Read More
WOD 1/11/15
9am: Open Gym (unlimited members) 10am: Olympic Lifting 11am: Endurance (No Open Gym) 3 Rounds AMRAP 8 Mintutes 9 Toes 2 bar (scale w/V-ups) 12... Read More
WOD 1/10/15
AMRAP 20 Minutes 50 Double Unders 21 KB Swings 53/35 12 Pullups **Reminder: There is no Beat the Coach tomorrow at 10am** Amy F... Read More
WOD 1/9/15
Press: 2-2-2-2 Then…. “Wacky Wiser Partner Friday” AMRAP 20 Minutes 60 Cal Row 19 Hang Snatch, 135/93 55 Weighted Medball Situps Passes, 20/14 Happy 60th... Read More
WOD 1/8/15
Back Squat 3-3-3 Then: 5 Rounds of: 10 Power Clean (135/95) 15 Wall balls (20/15) Post Loads and Time to Comments and ZEN:
WOD 1/7/15
1a. Romanian Deadlift: 3 x 5 1b. Max Effort L-sit: 3 x M.E .12 Minute AMRAP 30 Double Unders 10 Alt Pistols *EMOM 5 burpees... Read More
WOD 1/6/15
EMOM 5 5 Touch and Go Power Snatches *Advanced- Try to increase weight each round* Then……With a 15 Minute Cap 50 Calorie Row 40 Pullups... Read More
WOD 1/5/15
Front Squat 4×2 (3sec pause 1st rep only) Then: 4 rounds 10 Shoot Throughs 20 Wall Ball 20/14 Shoot throughs work the midline and shoulders... Read More