10 Minutes to work up to a Heavy Snatch Then….. WOD #1- 10 min cap 10-15-20 Wall Balls, 20/15 Box Jumps, 24/20 WOD #2 AMRAP in 7 minutes 3 Muscle ups 3 Squat Snatches, 135/95 WOD #3 33 Birthday Burpees 33 Pullups It’s my birthday, do some burpees!Read More
L sit and L hold Practice 3 x Max effort Holds Then: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats Post your...Read More
The Whole 30 nutrition challenge will start Feb 1. We will be having a meeting to discuss the details Sunday Jan 19th at noon and Saturday Jan 25th at noon. Read More
The showers are upstairs and ready to be used. There are 4 separate stalls with sinks and mirrors. We are very excited to now offer this amenity to our members. BYOT. Read More
12 min to establish 1RM Push Press Then… “Wacky Wiser Partner Friday” 3 Rounds: 42 Push Press, 95/65 30 Pistols, alt legs 18 Box Jumps, 30″/24″ * 1 partner works while the other holds the pet rock, 70lb/53lb Showers are completed and are ready to be used. BYOT!Read More
Bar Complex. 7x 1 Hang Power Clean x 1 Front Squat x 1 Jerk 10,9,8,….3,2,1 reps of Hang Power Clean (135/95) Toes to Bar Pushup 7:30 Strength Class Post Stuff To comments: Register HERE now. All of You! 🙂 Please speak to one of your coaches if you have any questionsRead More
EMOM 7 MIn Snatch (hip) + Snatch (knee) + Snatch (2″ off floor) Then….. 15 min Ladder Cash In: 800M Run 3 Snatches, 95/65 3 Burpees over bar 6 Snatches 6 Burpees over bar 9 Snatches 9 Burpees over bar *Continue up the ladder until 15 min runs out……(12/12, 15/15, 18/18….) *Snatches are done anyway...Read More
