WOD – October 18, 2019

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 […]

By |October 17th, 2019|WOD|0 Comments

WOD – October 17, 2019

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

By |October 16th, 2019|WOD|0 Comments

WOD – October 16, 2019

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

By |October 15th, 2019|WOD|0 Comments

WOD – October 15, 2019

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 […]

By |October 14th, 2019|WOD|0 Comments

WOD – October 14, 2019

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 […]

By |October 13th, 2019|WOD|0 Comments

WOD – October 11, 2019

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

By |October 10th, 2019|WOD|1 Comment

WOD – October 10, 2019

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

By |October 9th, 2019|WOD|0 Comments

WOD – October 9, 2019

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)

By |October 8th, 2019|WOD|0 Comments

WOD – October 8, 2019

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

By |October 7th, 2019|WOD|0 Comments

WOD – October 7, 2019

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

By |October 6th, 2019|WOD|0 Comments