WOD – December 12, 2018

A couple of things, We’d love to see you all at our White Elephant exchange on Friday, December 21st! Also, keep your eyes peeled for an Adult Zip pre-order. Lastly, we LOVE that you guys are bringing people in for the 12 Days promo- the gift of fitness is priceless. 

WOD

For time: 50 Wall balls  (20/14)400 […]

By |December 11th, 2018|WOD|0 Comments

WOD – December 11, 2018

Strength

Power Cleans 5×3- Touch and go reps 

WOD

Here’s a fun one from Comptrain 

For Time:60 Double Unders30 Dumbbell Snatch 60 Double Unders 30 Cal Bike60 Double Unders30 Toes-2-Bar60 Double Unders30 Dumbbell Snatch

By |December 10th, 2018|WOD|0 Comments

WOD- December 10, 2018

Monday- don’t forgot, kids sweater preorders are due today. Talk to Coach Cami if you have any questions!

Back Squat

3×3

Then

Max perfect reps at 50% of heaviest 3

15 Min AMRAP:

20 Box Jump/Step

20 SDHP (75/55)

20 Push Press

20 Cal Row

By |December 9th, 2018|WOD|0 Comments

WOD – December 7, 2018

Hang tight, we’ve got a couple of announcements

Friday the 21st is the White Elephant. $10 limit on gifts

Kids Hoodie pre-order, check our IG or Coach Cami’s IG for the details

12 Days of Christmas promo is good for December and/or January- if your friend signs up from the promo we have a special […]

By |December 6th, 2018|WOD|0 Comments

WOD – December 6, 2018

Friday, December 21st will be our White Elephant exchange.  This will take place after our 5:30 class (6:30ish) and there is a $10 limit on gifts.
Strength
3 Sets: 
10 Single Arm Landmine Press
12 Single Arm DB Rows
16 Face Pulls
Skill
Overhead Squats 3×3
Extra Credit
3×10 Unbroken Strict Pull Ups (Weight if needed)
*1 Minute weighted plank after each set

By |December 5th, 2018|WOD|0 Comments

WOD – December 5, 2018

Friday, December 21st will be our White Elephant exchange.  This will take place after our 5:30 class (6:30ish) and there is a $10 limit on gifts.
WOD
10 Minute Alternating EMOM:
A. 15/12 Cal Row
B. Max reps- DB Bench Press

-Rest 5 Min 

10 Minute Alternating EMOM:
A. 12 Burpees Over the Bar 
B. Max reps- Power Clean (135/95)

*Pair up with someone […]

By |December 4th, 2018|WOD|0 Comments

WOD – December 4, 2018

December 21st will be our annual White Elephant Exchange!
Strength/Skill
Power Snatch 10×1
*3 Second Pause in receiving position
WOD
3 Rounds for time:
21 Calorie Assault Bike
16 Alt DB Snatch

By |December 3rd, 2018|WOD|0 Comments

WOD – December 3, 2018

Strength/Skill
Back Squats 3×6
*Then, 1 Drop set, Max Unbroken PERFECT reps at 50% of heaviest 6 reps
WOD
“Helen”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings
12 Pull-Ups

*If comfortable with it, these swings are American style

Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the […]

By |December 2nd, 2018|WOD|0 Comments