Workout of the Day
Wednesday 07.12.17
Skill/Strength/Buy-in: Annie 50-40-30-20-10 Double unders, Sit-ups 10 minute time cap Clean & Jerk practice (Focus on barbell cycling) WOD: Grace 30 Clean & Jerks 135/95 Scale to be under 6 minutes HAPPY WODDING!!
Tuesday 07.11.17
Skill/Strength/Buy-in: Muscle-up/Pull-up practice WOD: Jackie 1000m row 50 Thrusters 45/35 30 Pull-ups HAPPY WODDING!!
Monday 07.10.17
Skill/Strength/Buy-in: Snatch practice WOD: 5 RFT 400 meter Run 15 Overhead Squats 95/65 HAPPY WODDING!! Photo Cred: Morgan Skaggs
Friday 07.07.17
Skill/Strength/Buy-in: Coach's choice WOD: Scotty AMRAP 11 5 Deadlifts 315/ 18 WBS 17 Burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters...
Thursday 07.06.17
Skill/Strength/Buy-in: Kipping/Muscle-up practice WOD: AMRAP 8 8 Front Squats 185/135 8 Burpees ME Pull-ups When you break on the pull-ups, you start the round over again. *Score is number of pull-ups HAPPY WODDING!!
Wednesday 07.05.17
Skill/Strength/Buy-in: Movement review WOD: 7 RFT 7 HSPU 7 Snatches 95/65 7 Knees to Elbows 7 SDLHP 7 Burpees 7 KBS 7 Box Jump Overs HAPPY WODDING!! Photo cred: Morgan Skaggs
Tuesday 07.04.17
HAPPY INDEPENDENCE DAY!!! No classes today, but gym will be Open. Stay safe and enjoy.
Monday 07.03.17
LIMITED CLASS SCHEDULE TODAY, 0530 & 0930. OPEN GYM IS AVAILABLE. 1776 Team WOD In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury...
Friday 06.30.17
Skill/Strength/Buy-in: 1 Snatch Deadlift + 1 Hang Snatch + 1 Paused Overhead Squat (2 counts in bottom of squat) Partner WOD: 10 RFT 3 Hang Snatches 95/65 6 Overhead Squats 95/65 12 Burpees HAPPY WODDING!!
Thursday 06.29.17
Skill/Strength/Buy-in: Bench Press Find 1RM WOD: AMRAP 16 30 Sit-ups Muscle-ups (ascending ladder) 15 Push-ups HAPPY WODDING!!