Monday 7.10.17
Essentials: A. 16min EMOM 1. BarBell Hip Thrusts x 10 reps 2. Plank Hold x 20 sec 3. GHD Leg Lifts x 10 reps 4. Pike Hold x 20 sec B. 5 Rounds Each For Time: Incline Push Up x 6 reps Deadlift x 9 reps(70%) Bar Facing Burpee x 12 reps Rest 2min Fitness: […]
Saturday 7.8.17
Essentials: A. 5 Sets Standing Strict Press x 7 reps Bent Over Single Arm Row x 7 reps per Arm On the 3min Marks B. 12min Every 30sec Box Jump x 4 reps C. 3 Sets Russian Kettlebell Swing x 50-70 reps On the 4min Marks Fitness: A. 5 Sets Standing Strict Press x 7 […]
Friday 7.7.17
Essentials: A. 5 Sets Slow Pull Squat Clean x 5 reps PVC, Training Bar, Empty Barbell *5sec Pull to Hip* On the 2:30min Or ADAPT B. 6min AMRAP Man Makers x 3 reps Jumping Pull Ups x 9 reps Fitness: A. 5 Sets Slow Pull Squat Clean x 3 reps 72% *5sec Pull to Hip* […]
Around the Whiteboard: Jill Sazera
Time to go Around the Whiteboard! This time we catch up with “Miss Jill,” who takes care of our kids during Childcare! We are grateful for her! Education: Bachelor’s degree in Education Favorite WOD: the one without the Assault bike Favorite Lift: Power Clean Deadlift: 85# Back Squat: 60# Snatch: 55# Clean and […]
Thursday 7.6.17
Essentials: A. 18min Every 30sec 1. Kettlebell Swing x 7 reps 2. Single Unders x 21 reps B. Mobility Standing Straddle x 2min Seated Forward Fold x 2min Seated Straddle x 2min Pretzel R x 1min Pretzel L x 1min Puppy Dog x 2min Standing Straddle x 2min Fitness/Performance: A. 18min Every 30sec 1. Kettlebell […]
Wednesday 7.5.17
Essentials: A. 3 Sets Front Squat x 5 reps @ Tempo 4040 Build in Weight 3 Sets Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo 4040 Build in Weight On the 2:30min Mark Or ADAPT B. 3 Rounds Each For Time: Assault Bike x 10 cal Ring Pulls x 20 […]
Tuesday 7.4.17
HAPPY 4TH OF JULY Tuesday 7/4 9am only Essentials: A. “7/4/1776” For Time: 7 Rounds Alternating Dumbbell Power Snatch x 4 reps Incline Push Up x 17 reps -Then- Goblet Squat x 76 reps Fitness: A. “7/4/1776” For Time: 7 Rounds Power Snatch x 4 reps 135/85 Push Up x 17 reps -Then- Wall Ball […]
Monday 7.3.17
Holiday Hours Monday 7/3 8am, 9:30am, 12:30pm, 4pm, 5pm Tuesday 7/4 9am Essentials: A. 5 Sets Deadlift x 7 reps @ Tempo 4040 Build in weight On the 2:30min Or ADAPT B. 5 Rounds For Time: Inch Worm x 10 reps Sit Up x 10 reps Sumo Deadlift High Pull x 10 reps Fitness: A. 5 […]
Saturday 7.1.17
Holiday Hours Monday 7/3 8am, 9:30am, 12:30pm, 4pm, 5pm Tuesday 7/4 9am Essentials: A. Team Hugo 2.0 Teams of 2-3 people 25min AMRAP Row x 25 cal Sit Ups x 25 reps Kettlebell Swing x 25 reps Rower Facing Burpees x 25 reps *1 Person working at a time* Fitness: A. Team Hugo 2.0 Teams of […]
Friday 6.30.17
Holiday Hours Monday 7/3 8am, 9:30am, 12:30pm, 4pm, 5pm Tuesday 7/4 9am Essentials: A. 3 Sets Back Squat x 7 reps build in weight each set Tempo 4040 3 Sets Dumbbell Bulgarian Split Squat x 5 reps per leg Tempo 4040 On the 2:30min Marks Or ADAPT B. 4 Rounds For Time: Thruster x 12 Burpee […]