WOD – November 1, 2018

Strength
Deadlift – 5×5
*Feel free to mix in Sumo DL
WOD
3 Rounds for time:
500 Meter Row
30 Kettlebell Swings
20 Abmat Sit Ups

By |October 31st, 2018|WOD|0 Comments

WOD – October 31, 2018

Happy Halloween!
Tonight there is no 5:30 or 6:30 PM class.
Strength/Skill
10 Minute EMOM:
1 Power Clean
*Climbing in weight
WOD
10 Minute AMRAP:
10 Power Clean (135/95)
50 Double Unders

By |October 30th, 2018|WOD|0 Comments

WOD – October 30, 2018

Tonight at 6:30 we’ll be carving pumpkins! Everyone is invited, BYOP.

Halloween evening there will be no 5:30 or 6:30 PM classes.

Strength/Skill
Alternating EMOM x 12 Min
Bulgarian Split Squats x 8 right leg
Bulgarian Split Squats x 8 left leg
Hollow Body Rocks x 45 Seconds
Pendlay Rows x 10 Reps
WOD
4 Rounds for time:
12 Burpee Box jump overs […]

By |October 29th, 2018|WOD|1 Comment

WOD – October 29, 2018

Tuesday at 6:30 we’ll be carving pumpkins!

Wednesday (Halloween) the 5:30 & 6:30 PM classes will be cancelled.

Strength
Strict Press 5×3
WOD
3 Rounds for time:
20 Calorie Bike (mix in row with larger classes)
20 Burpees
20 Pull Ups
*Scale to jumping pull ups if needed
18 Minute Cap
 

By |October 28th, 2018|WOD|0 Comments

WOD – October 26, 2018

Tuesday at 6:30 pm we’re carving pumpkins… Be there or be square!
Strength/Skill
Take 10 Minutes to establish a Max Thruster
WOD
4 Rounds for time:
30 KB Swings (53/35)
20 Back Rack Lunges (95/65)
400 Meter Run
*Take Barbell from the floor, not from the rack.

By |October 25th, 2018|WOD|0 Comments

What I wanted to say last Friday… but couldn’t.

Hey guys, Cami here. I wanted to do a quick recap of our anniversary party last week. If you couldn’t make it, we missed you. If you were there to celebrate with us- thank you. There were a lot of things that I wanted to say, but as you know, my emotions got the best […]

By |October 25th, 2018|Blog|0 Comments

WOD – October 25, 2018

Man, yesterday was a doozie. Remember your time for that one, you’ll see it again!
Strength
Superset
3-4 sets:
100 Meter Mixed Carry
*KB/DB in front rack+KB/DB in farmer carry
12 Floor Press
12 Single Arm Rows DB/KB
WOD
21-15-9
Wall balls
Burpees 
Toes-2-Bar

By |October 24th, 2018|WOD|0 Comments

WOD – October 24, 2018

Here’s a fun twist on one of our favorite Hero WODs!
WOD
Assault on “DT”
5 Rounds for Time:
18 cal assault bike 
12 Deadlifts (155/105)
9 Hang Power Clean 
6 Push Jerk

*If you were stuck with a bike yesterday, row today.

By |October 23rd, 2018|WOD|2 Comments

WOD – October 23, 2018

Strength
Back Squat (5×1 @ 85%+)
WOD
10 Min AMRAP:
12|10 Calorie Row
15 Goblet Squats Air Squats (53/35)
30 Double Unders

By |October 22nd, 2018|WOD|0 Comments

WOD – October 22, 2018

Strength/Skill
EMOMx7min
3 Hang Power Snatch
WOD
For Time:
800 Meter Run
55 Push ups
40 Pull Ups

By |October 21st, 2018|WOD|0 Comments