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
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
STRENGTH: Back Squat 8.8.8.8. across at around 90% of your 5rm WOD (Carnegie): 4min ME WBs Rest 2min 4min ME Row for Cals Rest 2min 2min ME WBs Rest 1min 2min ME Row for CalsL1- 20/14 to 10ft L2- 14/10 to 9ft L3- 10/6 to 8ft Super Food September: Cinnamon Cinnamon has become one of the...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: Beet Greens Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed...Read More
STRENGTH: Pull-up (Test) (Test 5) -Hang -Chin over bar – Strict -Strict CTB On 2mins, score is best set (usually 1st or second set) WOD:(Brain Drain) Run 200m 15 TTBs 10 DB Squat Cleans -Rest exctly 60 secs. after each round x 4 Rds L1- 50/ 35 L2- Knee raise, 30/20 L3- 150m, V-up, 20/12 Super...Read More
STRENGTH: Back Squat 5rm (Test 1) WOD:(Grace and her cousin) Grace (Test 2) Rest until the 10min Mark, then start OTMEM Min 1- 15/ 12 pull-ups Min 2- 15/12 cals on BIke x 5 Rds 20mins L1- 135/95, 5/3 M-ups, 20/15 cals L2- 105/65, 15/12 cals L3- 75/45, 10/7 cals Superfood September: Egg A relatively...Read More
STRENGTH: None WOD:(You) 5 rounds, 2min rest between rounds- 12 Burpees 14 Box Jumps 16 1DB Alt Lunges 18 DB Snatch 20/15 Cals Row/ bike L1- 24/20, 50/35 L2/ M- 20/14, 40/25 L3- 14/ plate, 30/15 45min cap Super Food September: Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red...Read More
STRENGTH: Snatch 1.1.1.1.1 WOD:(Maker) 15min AMRAP 15 Wall Balls 15 Pull-ups 15 KB Swings L1- 30/20, 82/62 L2- 20/14, jumping, 70/44 L3- 14/10, V-row, 35/18 Super Food September: Green Tea This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease ! The secret to this delicious drink? Antioxidants!...Read More
