STRENGTH:NONE WOD (10 minutes of Heaven): Partner Wod 10min ME Burpee Box Jumps rest 3mins 10min ME SB Get-ups rest 3mins 10min ME D-unders L1- 24/20, 60/40, D-unders L2- Burpees, 40/20, D-unders L3- Burpees, 20/bw lunge, singles Super Food September: Fermented Foods The trillions of tiny creatures living in our bodies have been making headlines...Read More
Our very own Tip, still getting her workouts in while in Paris for work. WTG girl! STRENGTH: Bench Press at 3.3.3.3 at 105-110% of 5rm WOD (Honey Buns): 1min Max Cal Row 1min Rest x 5 Sets rest 3mins 1min Max Sit-ups 1min plank 1min Max Russ. Twists 1min plank 1min Max Hollow Rocks 1min plank...Read More
STRENGTH: Pull-up- Pick 1 version above your current level, and perform 5-6 sets with around a 2min rest between each set . Hang> Spotted chin over bar -hold for 20-30sec/ Rd) Chin Over bar> Negatives- 3-5 reps with a 3sec negative Strict> (More reps or weighted (5-20lbs) – 3-5 reps CTB> Weighted (5-25lbs)- 3-5 reps or...Read More
Congrats to our very own Brenda who competed in Games of the Ages and crushed it! STRENGTH: DL 3.3.3.3 at 105-110% of 5rm WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September: Brussel Sprouts Low intakes of vitamin K have...Read More
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am. Superfood September: Collard greens The vitamin K in collard greens is beneficial for bone health. MNT reported that the nutrients modify bone matrix...Read More
STRENGTH: NONE WOD (100’s): Partner wod- 100 Box Jumps (24/20) 100 Burpees 100 Cal Row 100 DB Step-up (50/35) 100 Pull-ups (BW or Jump) Must finish 1 exercise before moving onto the next. Super Food September: Coconut Coconut and coconut oil are both high in medium-chain triglycerides, a type of beneficial fatty acid that can help...Read More
STRENGTH: DL 8.8.8.8 across at around 90% of your 5rm WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September: Read More
STRENGTH: NONE WOD (Project): Partner Wod- Tire Drag 4 laps (45/35) 4 Rope Climbs SB Run 5 laps (60/40), together, alt laps 5 Rope Climbs Run 4 laps,alt 4 Rope Climbs L1- Ropes L2- Sit to stands (2:1 ratio) L3- V-rows Super Food September: Sweet Potatoes An incredibly satisfying vegetable, a four-ounce sweet potato holds more...Read More
A big CONGRATS to our athlete, Anthony. He took on the Spartan Ultra Beast this weekend up at Killington. Congrats Anthony! STRENGTH: Pull-ups, 2 sets of ME, on 2mins, then OTMEM x 10mins -Hang- :20sec of the min -Chin over bar :20sec Chin over the bar – Strict 1-5 OTMEM -Strict CTB- 1-5 OTMEM On 2mins,...Read More
