If you are planning on coming Saturday for the workout, there is some suggested work to do if you still plan on coming in. Just as a reminder, Saturday we’ll start working out at 10:00 and we’ll be hanging out until 1:00. Can’t wait to see you guys there!
WOD
20 Minute AMRAP:4 DB Thrusters (50/35)6 […]
Saturday we are having our 5 year anniversary party, yay! Make sure you’re there, we’d love for everyone to at least stop by. The plan is, hit 20.2 and hang after. (BYOB)
Strength
4-5 Sets: 10 Dumbbell Z-Press 10-15 Dips
WOD
9 Min AMRAP: 9 DB Push Press 9 Push Ups 18 Mountain Climbers
Join us Saturday for Open WOD 20.2 and 5 year celebration after!
STRENGTH
Tabata: Goblet Squats V-Ups *Alternate between Air Squats and V-Ups for a total of sixteen :20sec intervals.
WOD
In teams of 2 30 Min AMRAP: 400 Meter Run 20 Box Jumps/Step Ups 10 Deadlifts (135/95) *Alternate after each movement
This Saturday is our 5 Anniversary Party and Open WOD. The plan is to hit the Open WOD 20.2 then have some drinks after, BYOB. Check the white board and social media for more details!
STRENGTH
5 Sets: 2-3 Turkish Get Ups (ea arm) 12-15 Bent Over Reverse Flys
WOD
Every 4 Minutes for 20 […]
Today’s classes and schedule are slightly modified, please check our Instagram or Facebook for full details! If you don’t follow our social media… then this is your opportunity to follow/like the best page around! 🙂
With “Open Gym” you’re more than welcome to do a workout of your choice. We will have options on the […]
Warm-Up
2-3 Rounds:400 Meter Row or Run10 Lightweight DB Hang Clean and Press*This is meant to get the blood flowing and prime the system, don’t sell your soul on this part. 😉
WOD
WOD
For Time:
50 Calorie Bike100 Double Unders50 Calorie Row
Strength/Skill
Hang Power Snatch Double
*Take 15 Min to work on a 2 rep Hang Power Snatch
STRENGTH
Deadlift – 5×5
WOD
3 Rounds for time: 200 Meter Run 20 Jumping Lunges 200 Meter Run 20 Sumo Deadlift High Pulls (95/65)
Strength
Front Squat – 5×4
*Shoot for the same weight across all sets
WOD
3 Rounds For Time: 18 Push Press (75/55) 12 Toes to Bar 6 Burpees Over the Bar
Strength
5 Sets of 3 reps:Bench Press with 10 sec Iso-Hold on the top or each rep. Each set should have three 10 second holds. *If you’re an Rx+ kinda person, 3 second negative + 10 second iso-hold for each rep.
WOD
Row TestFor Time:2,000 Meter Row*Sell your soul on that rower. 😉
After Party
Tabata:Russian TwistsPlank Shoulder Touches