WORKOUT OF THE DAY STRENGTH: NONE WOD: (Put me down for Cardio) Cardio/ Mobility Day Pick 1- 20min cap A- Run 2 miles B- Row 4000m/3500 C- Bike 5/4 miles Mobility- 15mins 15min SMR/ Foam Roll – Feet -Calves -Quads -IT Band -Glutes -Back/ T-spine -Lats Static stretching- 15mins -Hip Flexor – Pigeon -Frog –...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Angie) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each, chipper L2/M- 80 of each, banded pull-ups, incline push-ups/ jumping, any order L3- 60 of each, V-rows, knee Push-ups, any order 30min CapRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (New Years Eve Wod) Team of 2- 12 Exercises (12 months) 31 reps (31 days in a month) 31 HSPU (or 15 Wall Walks) 31 WBs (20/14) 31 TTBs 31 DB Thrusters (45/30) 31 Burpees 31 KB Swings (53/35) 31 Push-ups 31 Box J’s (24/20) 31 Pull-ups 31 KB...Read More
WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 WOD: (Hang on!) 50 F Squats 50 Push-ups 50 Hang Power Cleans 50 P Press 25 F Squats 25 Push-ups 25 Hang Power Cleans 25 P Press L1- 75/55 L2- 65/45, incline Push-ups L3- 55/ 35, knees 18min CapRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bwRead More
**Reminder: Post Holiday Schedule NO 5:15AM OR 6:40AM classes. ALL other classes are on. WORKOUT OF THE DAY STRENGTH: Back Squat 3.3.3.3.3 building WOD: (Fat pants on and ready!) 1.2.3.4.5.6.7…. Power Clean and Jerk 5 pull-ups (CTB/ BW/ Jump) 10 Pistols after each Round 13min AMRAP L1- 185/135 L2- 135/95, Alt. KB Goblet Lunges (53/35) L3- 95/65,...Read More
**Don’t forget our holiday schedule for today. We only have our morning class and our noon class. ALL evening class are cancelled. Enjoy your holiday. WORKOUT OF THE DAY STRENGTH: HSPU Practice 1- OTMEM 3-5 HSPUs 2- Every 2mins ME HPSUs 3- HS Skill of choice practice every 2mins -Kick up -Holds -kneeling on bench Or...Read More