STRENGTH: NONE WOD:(HotShots 19) 6 Rds of – 30 Air Squats 19 Power Cleans 7 strict Pull-ups 400m Run L1- 135/95 L2- 75/55, banded pull-up, 300m run L3- 5 rounds- 20 A Squats, 65/45, 7 V rows, 200m Run Super Food September: Açai Native to the rainforests of South America, the açai (pronounced ah-SIGH-ee) is...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
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: (Checkout) Run 800m 80 A Squats 40 DB Alt. Snatches Run 600m 60 A Squats 30 Alt. DB Snatches Run 400m 40 A Squats 20 Alt DB Snatches Run 200m 20 A Squats 10 Alt DB Snatches 40min Cap L1- 40/30/20 pistols (instead of A Squats), 65/45 L2- 50/35...Read More
WORKOUT OF THE DAY STRENGTH: HSPUs, ME x 5 sets options- -Strict Press (95/55/ 35) – incline HSPU onn knees – HSPUs toes on box -Kipping or strict HSPUs Since Amanda H (aka Pants) is leaving us and moving to Tennessee we wanted to do one last workout with her. So in honor of her, we are doing...Read More
WORKOUT OF THE DAY STRENGTH: Hang squat Clean 1.1.1.1.1 building or Front Squat 3.3.3.3.3 WOD: (Checkout) 3 Hang Squat Cleans 6 TTBs 12 Sit-ups x 10min AMRAP L1- 185/125, replace TTB w/ 3 M-ups, GHDs L2- 135/85 L3- 75/45, knee raise x 2Read More
WORKOUT OF THE DAY STRENGTH: Clean (Full) 3.2.1.1.1. Building WOD(Pick it up) 30 B Squats 20 P Snatches x 3 rds L1-95/65 L2/M-75/55 L3-45/25 12minRead 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
