WORKOUT Of the DAY: Strength: Jerk 5.5.5. across (around 70%) WOD: [ Flush Day ] 20min Cardio, choose- -Run up to 15 laps -Row up to 5000m -ADyne up to 7 miles -Alt Burpee/ D-unders for 10 rds OTMEM Mobility Program with coach for 20 minsRead More
Welcome to the first day of classes in 2017! Excited to kick this year off to a great start! WORKOUT Of the DAY: Strength: Clean (Full) 5.5.5 across (around 70%) WOD: [ Start Line ] 10 Burpees 15 DLs 30 D-unders 10min AMRAP L1-135/95 L2/M-95/65 L3- 55/35Read More
WORKOUT Of the DAY: Strength: Snatch 1.1.1.1 building or Bench Press 10.10.10.10 Superset w/ DB SLDLs, 8/side WOD: [ Start Line ] 40 D-unders 10 DLs x 5 Rds L1-225/155 L2/M-185/135 L3-150m run, 135/85 14min capRead More
WORKOUT Of the DAY: Strength: Clean and Jerk 1.1.1.1.1 building (95% or higher), Or DB Step-up 6/ side superset w/ DB strict Shoulder press 10.10.10.10 WOD: [ NER 12.2 ] 2000m Row (or 1mile run, 10min cap for both) 50 Pistols 30 Hang Power Cleans 20min Cap L1- pistol, 155/105 L2/M- row 1750m, Assit. pistol, 115/80...Read More
WORKOUT Of the DAY: Strength: OHS 1.1.1.1. building or B Squat 5.4.3.2.1 WOD: [ Back to the Grind ] 10 Pull-Up 10 B Squat 20 Push-ups 20 Sit-up x 4 Rds L1- CTB, 155/105 L2/M-bw, 115/80 L3-65/35 15 min cap Read More
Join us for our 8:00 or 9:15am workouts today! WORKOUT Of the DAY: Strength: None. WOD: [ 20min Team of 3 AMRAP ] -conveyor belt style- 10 Cal Row 10 Burpees 10 KB “tater”s L1-53/35 L2/M- 44/35 L3- 26/18 Immediately following 20min AMRAP-2min rest Plank Crankers (no more teams) 1min Hover 30s/ Side Hover 30s other...Read More
**Reminder: NO 6:30PM CLASS TONIGHT!** WORKOUT OF THE DAY: STRENGTH: Jerk 2.2.2.2. across 90% or DB Complex 10 DB Bench Press 10 DB Rows/ side (Same wt) 20 Hollow Rocks x 5-6 Rds WOD: [ Fully Charged ] 9 HSPUs 12 Pull-ups 15 Box Js 18 KBs 21 A Squats x 3 Rds L1- Strict/def, CTB,...Read More
