Workout of the Day
Wednesday 01.06.16
Skill/Strength/Buy-in: Power Clean 7RM touch and go WOD: AMRAP 15 15 HSPU 15 MBC 15 T2B HAPPY WODDING!!
Tuesday 01.05.16
Skill/Strength/Buy-in: Rope climbs Work on technique and efficiency WOD: 21-15-9 KBS 53/35 Box Jumps *50 DU at the start and finish of the workout and in between each set* HAPPY WODDING!
Monday 01.04.16
Skill/Strength/Buy-in: Back Squat 5x5 at 70% WOD: Death By Deadlifts 225/155 Burpees
Friday 01.01.16
HAPPY NEW YEAR!! Who's ready to set new goals and achieve PRs? 🙂 Only class today is 1230. Enjoy! Skill/Strength/Buy-in: Turkish Get-ups review Then Accumulate 14-20 reps (7-10 each arm) (45/25) WOD: Fran 21-15-9 Thrusters 95/65 Pull-ups HAPPY...
Thursday 12.31.15
Happy New Year's Eve! Enjoy, but ring in the new year safe! 🙂 630pm class is cancelled. Skill/Strength/Buy-in: Back Squat 5x5 at 65% WOD: "Sprint" 100 Double Unders 30 Med Ball Cleans 20/14 30 Sit-ups or 30 GHD Sit-ups 30 Dumbbell Snatches 50/30 30 Box Jumps 100...
Wednesday 12.30.15
Skill/Strength/Buy-in: 10 minutes -5 sets of each movement {work 30 seconds, rest 30 seconds} Hand Stand walk L-sit hold WOD: 15-12-9 Power Cleans 185/135 Ring Dips HAPPY WODDING!!
Tuesday 12.29.15
Skill/Strength/Buy-in: Overhead Squat Find 3RM, then 5x5 at 80% WOD: 21-15-9 WBS HSPU OHS 95/65 HAPPY WODDING!!
Monday 12.28.15
Skill/Strength/Buy-in: GHD sit-up and hip extension review, then 3 sets 10 GHD Sit-ups 15 GHD Hip Extensions WOD: Chelsea 30-minute EMOM 5 Pull-ups 10 Push-ups 15 Squats *If you fail to do all in one minute, rest the next minute and then continue the workout.* HAPPY...
Thursday 12.24.15
No formal classes today or tomorrow, but the gym will be open. Please enjoy your holiday!
Wednesday 12.23.15
Skill/Strength/Buy-in: Double Unders and Pistol review, then 5 Rounds 25 Double Unders 8 Alternating Pistols WOD: 12 days of Christmas 1 Sumo Deadlift High-Pull 2 Thrusters 3 Push Press 4 Hang Power Cleans 5 Hang Power Snatches 6 Kettlebell Swings 53/35 7 Pull-Ups 8...