Friday’s WOD: Skill/Strength: Power Snatch: 3 Reps EMOM for 5 rounds. (Rx: 61/43kg. Rx+: 70/50) *scale as needed. More Strength: 8-7-6-5-4-3-2-1 Strict Dips Strict Pull Ups **Too easy? Make them Chest to Bar or start from 10. Use bands, the dip station, or parallettes as needed.
Thursday’s WOD: IStrength: Back Squat 3×3 @ 90% of 1RM. If you don’t have a 1RM, find a heavy weight for 3reps and complete 3 sets of that weight. Conditioning: 5 Rounds 10 RKB Swings (70lbs/53lbs) Feel free to use the 88lb KB 10 One Arm OHS (5 each arm) 50 Double Unders *Scale weight […]
Congrats on some great JERKING! Wednesday’s WOD: Skill: Kipping Pull Ups Progression Conditioning: “Jackie” 1000m Row 50 Thrusters (20kg/15kg) 30 Pull Ups *Must be done in order. Stay warm as you wait for the rower, it’s going to be cold. Work on a skill if you finish way before everyone else.
Before 2013 leaves us, we are going to give it our best to mark some goals off our list. The last two days of this month/year, the WODs will be a strength movement and a benchmark WOD of your choosing. If you don’t know, I will have a choice posted for you. Start thinking about […]
Reminder, tomorrow’s morning classes are 5am/6am instead of 5:15am/6:15am. Tuesday afternoon 4:30pm/5:30pm/6:30pm/7pm. I am putting in the shoe order tomorrow morning, last chance to get in on this. Monday’s WOD: Strength/Skill: Clean Deadlift and Shrug: warm up, then 5×1 increasing. Conditioning: Teams of Three Complete the Following For Time 12 Rounds Each Team member one […]
Sunday’s WOD: “Broomstick Mile” Teams of how many ever you like. Stay together. With the PVC or a Bar: (it’s meant to be VERY light) RX+: 30kg/25kg 25 Back Squats/25 Front Squats/25 Overhead Squats 400m Run 25 Shoulder Presses/25 Push Presses/25 Push Jerks Run 400 meters 50 Squat Cleans (bar starts just below knees) Run 400 meters […]
Reminder: tomorrow’s classes are 7/8/9/12. Hope you had a wonderful day! Friday’s WOD: “Black Friday” 1 Mile Run 100 Sit Ups 80 Wall Balls (20lbs/14lbs) 60 Pull Ups 40 Power Cleans (50kg/35kg) 1 Mile Run *scale as needed, but make sure you are moving for no less than 30 mins. You may partition the reps […]
Happy Thanksgiving. It seems fitting that our first holiday in the new space is Thanksgiving. We are so thankful for this community and for all that you have brought to our lives. Tomorrow we will have our first ever family friendly WOD At 8:30am! I am hoping we have lots of fun. Non-families are of […]
A lot of changes are happening in December. 1. Time changes: Morning classes go to the hour 5am and 6am every day 7am on Friday. Tues and Thurs will be 430pm/530pm/630pm/7pm. Please notice that the 7pm is still on the hour. 2. There is a new class on the schedule called “Self Directed Program.” This […]
Have you been considering getting a pair of Reebok Nano shoes? If so, now is the time. We will begin selling Reebok shoes and apparel in the coming weeks and this is your chance to jump in on our first shipment. This first order will be for shoes only, so if you are interested, please […]
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