Congratulations to all who have completed 19.1, it was a burner! If you are looking to complete it today please be sure to arrange a judge ahead of time and check when it’s cool with the coach- please don’t hijack the class. Also, don’t forget to submit your score BEFORE 5:00 PM!

STRENGTH

Front Squats 5×5

*After each […]

We’d love for everyone to join us this evening at 6 PM for Friday Night Lights!

Listen, everyone has heard of Soul Cycle, but have you heard of Swole Cycle?

WOD

“Swole Cycle”3 Rounds for time:15 Burpees21 DB Power Cleans27|21 Cal Assault Bike *You and a partner conga line through this until you’ve both completed 3 rounds.

Post WOD

Tabata Pike leg lifts

If you haven’t yet, sign up for The Open! If you are wondering what it is- follow this link: The Open

Strength/Skill

Back Squat 2 Sets: 10-7-3-1*For sets 10-7-3-1 round, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 […]

If you haven’t yet, sign up for The Open! If you are wondering what it is- follow this link: The Open

Strength/Skill

3 Sets:100 Meter Farmer Carry 12 Plank DB Rows

WOD

For time:8 Chest to Bar (Pull Ups)8 Dips (Push Ups)400 Meter Run10 Chest to Bar10 Dips400 Meter Run12 Chest to Bar12 Dips400 Meter Run

Open Gym from 8:30 – 11:30

We had a TON of fun this MidState Games! Please send us or tag us in pictures/videos, we’d love to see it all. Happy Presidents‘ Day, regular schedule will pick up on Tuesday.

Here’s the tentative rundown for SaturdayDoors open- 8:15 amCheck in and heat sign up- 8:15 amEvent Overviews- 8:50amHeat 1 of Event 1- 9:00am

Event 16 Minute Clock Max Calorie Assault Bike 15 Burpee Box Jump/Step Over Event 2 5 Minute Clock 2 Rep Max Hang Clean Event 3For Time: 100 Calorie Row 50 Toes-2-Bar 100 Double […]

Special Boo Thang WOD

3 Rounds for reps: 2 Minutes Max Cal Row 2 Minutes Max Box Jump/step 2 Minutes Max DB Power Clean (50s/35s) 2 Minutes Max Double Unders 2 Minutes Max Wall ball (20/14) 1 Minute Rest

The last and final MidState Games WOD is….

Event 1 6 Minute Clock Max Calorie Assault Bike 15 Burpee […]

MidState Games EventsEvent 1 TBAEvent 25 Minute Clock2 Rep Max Hang CleanEvent 3For Time:100 Cal Row50 Toes-2-bar100 Double Unders50 Deadlifts (155/105)100 Wall Balls (20/14)*12 Min CapFloater2 Minute ClockMax Distance Ski

Strength

Back Squat – 5×1*Climb to a heavy singleDeadlift – 5×1*Climb to a heavy single20 Minute Cap for each movement

After Party

3-4 Rounds6 Lunges on Right Leg + […]

A couple workouts for the MidState GamesEvent 1TBAEvent 25 Minute Clock:2 Rep Max Hang Clean- any styleEvent 3TBAFloater2 Minutes:Ski for Max Meters

Strength/Skill

3 Rounds:10 Strict Press100 M Mixed Carry (KB in Front Rack + KB in Farmer Carry)*Switch Sides halfway through

WOD

For Quality of Movement1 Wall Walks10 Strict Pull-ups2 Wall Walks10 Strict Pull-ups3 Wall Walks10 Strict Pull-ups4 Wall Walks10 […]