Saturday 12.10.16
Birthday Bash 8 will be from 9am -12pm, come and celebrate with us and cheer on the competitors. The 9,10, and 11am classes are canceled today (Saturday the 10th).
Friday 12.9.16
7pm class will be canceled Tonight (December 9th) Birthday Bash 8 will be Tomorrow (December 10th) from 9am -12pm, come and celebrate with us and cheer on the competitors. The 9,10, and 11am classes are canceled on Saturday the 10th. Birthday Bash Competitors: A. 5 Sets Back Squat x 5 reps 40% On the 2:30min […]
Thursday 12.8.16
Essentials: A. Mobility Seated Straddle x 4min Saddle x 4min Right Supine Twist x 2min Left Supine Twist x 2min Right Twisted Cross x 1min Left Twisted Cross x 1min B. Teams of 3-4 people For Time: Power Clean and Jerk x 100 reps *1 Person working at a time **Team mates who are not […]
Wednesday 12.7.16
Essentials: A. 5 Sets Seated Box Jump x 10 reps On the 2:30min B. 3 Sets Single arm Kettlebell Overhead Alternating Step back Lunge x 8 reps per arm On the 3min Mark Or ADAPT C. 3 Sets Snatch Grip Bent Over Row x 12 reps On the 3min Mark Or ADAPT Fitness: A. 5 […]
Tuesday 12.6.16
Essentials: A. 6 Sets Dumbbell 1 Arm Push Press x 5 reps per Arm Tempo 30×3 On the 2:30min Or ADAPT B. Each Set For Time: 21-15-9 Push Press Front Squat Bar Facing Burpee Rest 2min between sets Fitness: A. 6 Sets Dumbbell 1 Arm Push Press x 5 reps per Arm Tempo 30×3 On […]
Monday 12.5.16
Essentials: A. 15min Build Up to 80% of your Deadlift and perform one rep at that load -Then- Drop weight to 60% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground) B. 10 Rounds For Time: Parallette […]
Saturday 12.3.16
Essentials: A. Mobility Standing Straddle x 1min Bound Angle x 2min Archer Right with Cross Legs x 1min Archer Left with Cross Legs x 1min Saddle x 2min Sphinx x 1min Puppy Dog x 1min B. Team of 2-3 people 8min AMRAP Wall Ball x 50 reps Kettlebell Swing x 50 reps Row x 50 […]
Friday 12.2.16
Essentials: A. 15min EMOM Odd: Med Ball Clean x 5 reps Even: Side Plank x 20sec per side B. 3 Sets each for time 7-5-3 Dumbbell Thruster Jumping Pull Up Burpee Rest 2min Fitness: A. 15min Clean from Hang Just Below Knee + Jerk Build up to 85% and then perform 5 singles at 85% […]
New Year Nutrition Challenge
12-week challenge Kickoff meeting: Thursday, Jan. 5 or Saturday, Jan. 7 Begins: Monday, Jan. 9 Ends: Friday, March 31 Who is this intended for? People that are dedicated to making a lifestyle change towards their nutrition. Who is this not intended for? People that want a quick fix or want to lose a lot of […]
Thursday 12.1.16
Essentials: A. Mobility Lizard R x 3min Pigeon R x 3min Lizard L x 3min Pigeon L x 3min Saddle x 3min B. 3 Sets Banded Staggered Stance Side Shuffle x 15 meters per leg On the 3min Or ADAPT C. Open WOD 11.5 20min AMRAP Power clean x 5 reps Toes to Bar x […]