Tuesday 1.10.17
Essentials: A. 5 Sets Front Squat x 3 reps Build weight on each set Pause 2 sec on first rep of each set On the 2:30min Or ADAPT B. 4 Rounds For Time: Shoulder to Overhead x 16 reps Hanging Knee Raises x 16 reps Russian Kettlebell Swing x 16 reps Fitness: A. 5 Sets […]
Monday 1.9.17
Essentials: A. 4 Sets Tempo Parallette Dips x 7 reps 33×1 Rest 30sec Tempo Ring Pulls x 7 reps 31×3 On the 4min Mark B. For Time 30-25-20 Deadlift 40% Dumbbell Thruster Fitness: A. 4 Sets Tempo Weighted Dips x 3 reps 33×1 Rest 30sec Kipping Hips to Bar + Kipping chest to Bar + […]
Saturday 1.7.17
One class time on Saturday at 10 am. If you don’t feel comfortable driving to the gym, you can do the WOD at home. Post your score and a photo to the members page to win a prize. Essentials: A. Mobility Lizard R x 1min Lizard L x 1min Cross Leg right Forward Fold […]
Friday 1.6.17
No 6 or 7 pm class on Friday. Saturday’s schedule is TBA. Please check Facebook for updates. Essentials: A. 5 Sets Back Squat with x 3 reps 77% On the 2:30min B. 13min AMRAP Box Jump Over x 15 reps Anchored Sit Up x 10 reps Med Ball Clean x 5 reps Fitness: A. 5 […]
Thursday 1.5.17
Essentials: A. Mobility Dragon R x 1min Low Dragon R x 1min Pigeon R x 1min Dragon L x 1min Low Dragon L x 1min Pigeon L x 1min Seated Straddle x 2min Bound Angle x 2min B. 10min Coach led Ladder Drills Or ADAPT C. 15min EMOM 1.Row x 10 cal 2.Wall Ball x […]
Wednesday 1.4.17
Essentials: A. 7 Sets Scarecrow Power Snatch x 10 reps PVC or Training bar On the 2:30min Or ADAPT B. 5 Rounds For Time: Burpee x 10 reps Alternating Dumbbell Snatch x 10 reps Fitness: A. 7 Sets Power Snatch Pause @ Knee (2sec) x 3 reps (Singles) 70% On the 2:30min Or ADAPT B. […]
Gymnastics class
Duration: Eight weeks When: Tuesday & Thursday at 9:30 am or 6:00 pm Starts: Tuesday, Oct. 2 Cost: $200 Coached by: Adam Reese Testimonials “The gymnastics/skills class was very informative. Coach Adam does a great job breaking down the movements into steps. This helps you asses what you need to work on in order […]
Tuesday 1.3.17
Essentials: A. 6 Sets (Alternate Movements each set) 1. Dumbbell Single arm Bench press with Isometric Extension Hold on opposite arm x 7 reps per arm 2. Dumbbell Single arm Push Press with Isometric Hold on Shoulder with opposite arm x 7 reps per arm On the 2min Marks Or ADAPT B. 4 Sets Row […]
Monday 1.2.17
Essentials: A. 15min Deadlift Build to 85% for a single -Then- Drop to 65% and perform 2 Sets of 9 reps B. 3 Rounds For Time: Hanging Leg Raises x 27 reps Parallette Dips x 17 reps Burpee Jumping Pull Up x 7 reps *15min Cap Fitness: A. 15min Deficit Deadlift Build to 85% for […]
Saturday 12.31.16
Essentials: A. Mobility Lizard R x 1min Pigeon R x 1min Lizard L x 1min Pigeon L x 1min Thread the Needle R x 1min Thread the Needle L x 1min Supine Twist R x 1min Supine Twist L x 1min B. 12min EMOM 1. Vertical Med Ball toss x 7 reps 2. Box Jump […]