WOD – November 1, 2017

And just like that, November is here!
Strength/Skill
Seated Strict Press – 3 sets of 10 reps
*Have a seat on a bench or increase the difficulty by sitting on the ground, choose wisely šŸ˜‰
WOD
For time:
400-meter run
100-meter farmers carry (24kg/15kg)
800-meter run
100-meter farmers carry
400-meter run
Post time to comments
M|Fit
Every 4 Minutes for 6 Sets:
15 Cal Row
10 Burpees Over the Rower
10 […]

By |October 31st, 2017|WOD|4 Comments

WOD – October 31, 2017

Everybody loves bacon!Ā 

Due to attendance, we have some adjustments to our noon class for the holiday season. We will be extending open gym until 12:30 and cancelingĀ the 12 class. Donā€™t worry, the 12 class will be back after the holidays!

Halloween Schedule – No 5:30 pmĀ & 6:30 pm classes. Our Cubs & Bears will […]

By |October 30th, 2017|WOD|0 Comments

WOD – October 30, 2017

Schedule announcements:Ā Ā 
Due to attendance, we have some adjustments to our noon class for the holiday season. We will be extending open gym until 12:30 and cancelingĀ the 12 class. Don’t worry, the 12 class will be back after the holidays!

This Tuesday, Halloween, we will be cancelingĀ the 5:30 pmĀ & 6:30 pm classes. Our Cubs & Bears will […]

By |October 29th, 2017|WOD|0 Comments

WOD – October 27, 2017

Skill Work
Take 15-20 Minutes:
Turkish Get Ups
Freestyle Fran
Every day we tell you what rep scheme and how many rounds, today you decide.Ā  You can accomplish 45 reps of each movement in any combination you can dream of as long as at the end of the day you have completed 45 reps of both. Have fun. šŸ™‚

45 […]

By |October 26th, 2017|WOD|0 Comments

WOD – October 26, 2017

Strength/Skill
3 Rounds of 1 Min stations:
45 seconds – Farmer Carry Lunges
Transition/RestĀ 15 seconds
45 seconds – Front Rack Hold
Transition/RestĀ 15 seconds
45 seconds – Farmer CarryĀ 
Transition/RestĀ 15 seconds
WODĀ 
6 Rounds of 2:00 Min on and 2:00 Min off:
250|200 Meter Row
Max Weighted Step Ups with remainingĀ time (20″)
*Bear Hug a WB and get to steppin’
M|Fit
AMRAP 15 MINUTES
10 V-ups
10 Box Jumps
10 Push-ups

By |October 25th, 2017|WOD|0 Comments

WOD – October 25, 2017

Strength/Skill
3 Rounds:
10 Dips
12 Landmine Press (each arm)
WOD
4 min – Max Burpee pull-ups

Tabata – Air Squats

4 min – Max Burpee pull-ups
M|Fit
10 Minute EMOM:
Barbell Thrusters
With time remaining perform as many Burpees Over the Bar as possible.Ā 

By |October 24th, 2017|WOD|0 Comments

WOD – October 24, 2017

Strength/Skill
EMOM x 10 Min – 1 Deadlift
WOD
For time:
50 Wall Balls
40 Deadlifts (185/135)
20 Strict Handstand Push-ups (sub hand release push ups)
M|Fit
500 Meter Row

Then directly into,

3 Minute AMRAP:
5 – Pull-Ups
10 – Push-Ups
15 – Air Squats
Rest 1 Min
3 Minute AMRAP
5 – Push-Ups
10 – Air SquatsĀ 
15 – Sit-Ups
Rest 1 Min
3 Minute AMRAP
5 – Air Squats
10 – Sit-Ups
15 – Jumping […]

By |October 23rd, 2017|WOD|0 Comments

WOD – October 23, 2017

Strength/Skill
15 minutes:
You and a partner work up to a heavy clean and jerk
Partner WOD
Complete as many rounds as possible in 20 minutes of:
5 Clean and Jerks (185/135)
10 Toes-to-bars
-Use about 65% of your max clean and jerk.Ā 

*Partners alternate after completion of the round
M|Fit
5 Minute AMRAP:
12 KB High PullĀ 
15 Goblet Squats

:30 Seconds Rest/TransitionĀ 

5 Minute AMRAP:
12 Mountain […]

By |October 22nd, 2017|WOD|0 Comments

WOD – October 20, 2017

Tomorrow is our anniversary party if you are bringing a friend that plans to workout please arrive early to get a waiver filled out. We can’t wait to celebrate with you all!
Strength/Skill
Bench Press – 3×10
WOD
Teams of 2
60 Box jump overs/steps
60 Thrusters 75/55
400 m run*take the plates from your bar with you.Ā 
60 Thrusters
60 Box jump overs/steps
M|Fit
Warm […]

By |October 19th, 2017|WOD|0 Comments

WOD – October 19, 2017

Gymnastic Skill
3-4 Rounds:
Strict Pull-ups – 10 reps
Wall Walks – 5 reps
ROW WOD
2 Rounds:
2,000 Meter row
M|Fit
“The Gauntlet”
500 Meter Ski
1 Mile Bike
2,000 Meter Row

By |October 18th, 2017|WOD|0 Comments