WOD – November 15, 2017

Drive Through Spaghetti Dinner
When: Thursday, November 16th from 4:30 -7:00pm
Who: Support Lillie Lodwick for an opportunity to participate in the Dutch Fullbright student exchange program
How: Sign up at the front desk or contact Erin 559-246-6086
Cost: $7.00 a meal *includes Spaghetti, salad, dinner roll and treat

More Info:
In the Spring of this next year Lillie has the opportunity to
participate […]

By |November 14th, 2017|WOD|0 Comments

WOD – November 14, 2017

Strength
10 Min EMOM
2 Hang Power Cleans
WOD
5 Rounds
20 KB Swings 
15 Box Jumps/Step Ups
200 Meter Row/Run 
Don’t Forget: Drive Through Spaghetti Dinner

When: Thursday, November 16th from 4:30 -7:00pm
Who: Support Lillie Lodwick for an opportunity to participate in the Dutch Fullbright student exchange program
How: Sign up at the front desk or contact Erin 559-246-6086
Cost: $7.00 a meal *includes Spaghetti, salad, dinner […]

By |November 13th, 2017|WOD|1 Comment

WOD – November 13, 2017

Drive Through Spaghetti Dinner
When: Thursday, November 16th from 4:30 -7:00pm
Who: Support Lillie Lodwick for an opportunity to participate in the Dutch Fullbright student exchange program
How: Sign up at the front desk or contact Erin 559-246-6086
Cost: $7.00 a meal *includes Spaghetti, salad, dinner roll and treat

More Info:
In the Spring of this next year Lillie has the opportunity to
participate […]

By |November 12th, 2017|WOD|0 Comments

WOD – November 10, 2017

In observance of Veterans Day, there will be no 5:30 PM Class

Strength/Skill
Take 15 Minutes to warm up to the weight you’d like to use for the WOD
WOD

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, […]

By |November 9th, 2017|WOD|0 Comments

WOD – November 9, 2017

Partner WOD
For Time:
150 Wall Balls (20/14)
75 Toes to Bar
*One partner working at a time and you must complete all WB before moving to T2B. 
After Party
Sled Push
M|Fit
Every Minute on the Minute, add 1 rep to each of the following movements until failer.
Sled Push and Shuttle Run

By |November 8th, 2017|WOD|1 Comment

WOD – November 8, 2017

Row Work
3 Sets of 250 Meter Row Sprints
*Rest 90 seconds between efforts.
WOD
3 Rounds of:

4 Min AMRAP
27 Kettlebell Swings
21 Double Unders
15 Box Step/Jump Overs
Rest 2 Min
M|Fit
Tabata:
Leg Lifts
-Rest 1 Min
Tabata:
Mountain Climbers
-Rest 1 Min
Tabata:
Jump Rope

By |November 7th, 2017|WOD|0 Comments

WOD – November 7, 2017

Strength/Skill
4 sets of:
Single Arm Overhead Press x 8-10 reps ea. arm
WOD
10 Minute AMRAP:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Push Ups
M|Fit
Four 4 Minute Rounds:
500 Meter Row
Max Wall Balls

*Rest 1 Minute between rounds

By |November 6th, 2017|WOD|1 Comment

WOD – November 6, 2017

Strength/Skill
10 Minute EMOM
1 Clean + 2 Jerks
WOD
7 Minute AMRAP:
5 Power Cleans (135/95)
7 Burpees Over the Bar
M|Fit
2 Rounds of 2 Minute Stations:

Station 1 
Shuttle Runs

Stations 2
Empty Sled Push

Station 3
Curtsey Lunge

*1-minute rest between rounds.

By |November 5th, 2017|WOD|1 Comment

WOD – November 3, 2017

Strength/Skill
Deadlifts – 5×5

*65-70% of heaviest lift from last weeks Deadlift EMOM. Today we want to mix it up, if you feel comfortable with the Sumo Deadlift then complete 5×5 with that stance. 
WOD
5 Rounds: 
10 Toes to bar
15 Plate Ground to Overhead
20 Walking lunge steps with (45/35) plate held overhead

By |November 2nd, 2017|WOD|0 Comments

WOD – Novemeber 2, 2017

Skill Work
3 rounds with 1-minute rotations
Anchored Sit Ups DB/KB
Pallof Press
Hollow Body Plank
*30-45 Seconds of rest between stations
WOD
For time:
500 Meter Row 
50 Double Unders
-rest as needed
For Time:
750 Meter Row
75 Double Unders
-rest as needed
For Time:
1,000 Meter Row
100 Double Unders
-rest as needed

By |November 1st, 2017|WOD|0 Comments