WORKOUT OF THE DAY STRENGTH: Power Jerk 3.3.3.3.3. building WOD: (Coco) 400m Run 20 Burpees 20 Pull-ups x 3 Rds L1- CTBs L2- 300m, 15 burpees, BW pull-ups L3- 200m, 10 burpees, 10 jump pull-ups, x 3-4 rds 18min CAPRead More
WORKOUT OF THE DAY STRENGTH: Back Squat 1.1.1.1.1 or 5.5.5.5.5 (technique) WOD: (Trespassing) 100 D-unders 75 KB Swings 50 KB Goblet squats L1- 70/53 L2- 2 x singles, 53/35 L3- 20/15 cals, 35/18 10min CAP 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 7am -8:45 am. Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Working off those donuts!) 1- 400m Run then- Max effort set, at break switch to other exercise until the 50 reps of each are done- 50 thrusters 50 push-ups 2-400m Run then any order- 50 power cleans 50 P jerks 3-400m Run then any order- 50 DLs 50...Read More
WORKOUT OF THE DAY STRENGTH: F Squat 3.3.3.3.3 building WOD: (DOMS) 5 F Squats 7 burpees 9 pull-ups 11min AMRAP L1- 135/95, CTB L2/M- 95/65 L3-65/45, Banded or jumping Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (STATIONS) “Stations” 1) Row 2) 75′ Shuttle Run outside 3) A Bike 4) Plank 1st Rd- 3min on, 1 min off at each station 2nd Rd- 2min on, 1min off at each station 3rd Rd- 1min on, 1min off at each station 36minsRead More
WORKOUT OF THE DAY STRENGTH: Pistol progressions – Step-downs – to target -BW 5 reps/ side x 5 sets WOD: (Tangerine) 40 D-unders 20 Back Rack Lunges (10/side) 20 Bent over rows 20 P Presses x 4 Rds L1-95/65 L2/M-65/45 L3-singles x2, 45/35 16min CapRead More
WORKOUT OF THE DAY STRENGTH: Power Snatch 1.1.1.1. building WOD: (Be all) On 2mins, complete the task and rest the remaining time/ transition before time runs out- Row- 500/350m Sit-ups- 40 KB- 30 Hollow Rocks- 30 x 3 Rds 24mins L1- GHD x 30, 70/53 L2/M- 53/35 L3- 300/200, 30 sit-ups, 35/18Read More
**Due to it being Memorial Day we will ONLY be open for 8am and 9:15 am. BOTH classes will be doing Murph only. STRENGTH: NONE WOD: “MURPH” – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH *Option to wear a 20 lb weight...Read More
