Blog Archives
Page 1 of 15512345102030...Last »

Feb 2nd, 2021

Comments: Comments Off on Wall Ball Technique & Hollow Rock Challenge Week 5
Category: Uncategorized
Read More

Wall Ball Technique & Hollow Rock Challenge Week 5

Classes will Run as Scheduled Today The Wall Ball High volume Wall Ball in our WOD today! Here’s a few things to keep in mind while you’re chipping away at this work out! Thinking of it as a thruster.  Use the power of the hip to drive from the bottom of our squat to propel […]

Feb 1st, 2021

Comments: Comments Off on Welcome Back!!
Category: Uncategorized
Read More

Welcome Back!!

Warm-up 2 Rounds* 10 PVC Pass throughs 10 BB Hang Muscle Snatch 10 BB OHS w 1s Bottom Pause 10 PVC Around the Worlds** 10 BB Front Rack Lunges Each Leg 10 BB Bent Over Rows w 1s top Hold *2nd Round Perform PVC Pass Throughs in the Squat Bottom, Hang Power Snatch| **5 In […]

Jan 31st, 2021

Comments: Comments Off on Barbells For Brunch
Category: Uncategorized
Read More

Barbells For Brunch

Warm Up  400M Run* Then Dynamic Warm Up in Place 2 Rounds :40 Work/:10 Rest and Switch -Lateral High Knees -Butt Kickers -Mt. Climbers -Duck Walk -Lunges -Walking 4s -Jumping Jacks  Then 400M Run *1:00 Run out and back Row – 500M Bike – .7 Miles Strength E2MOM10 Strict Press 3 Reps WOD  50 Front […]

Jan 30th, 2021

Comments: Comments Off on From The Ground Up
Category: Uncategorized
Read More

From The Ground Up

Equipment Drop off from 8:30-1 Today. Sunday times TBD. Temps look too frigid for a Pop Up. If the mid-morning Sunshine warms up enough to run a safe class today or Sunday we will post to our Instagram Story. Otherwise, we are all systems go indoors beginning Monday. Open Gym will still be offered throughout […]

Jan 22nd, 2021

Comments: Comments Off on Tabata 300
Category: Uncategorized
Read More

Tabata 300

730 & Noon Pop Up Today.  Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm-up 2 Rounds -40 KB/Plate Toe Taps (20 Each side) -10 High Plank Hand off to on a Plate with a Push Up -10 Plate Hang Snatch -10 Seated Plate Cross Chop Low to High* -10 Seated […]

Jan 21st, 2021

Comments: Comments Off on Thursday Throwdown
Category: Uncategorized
Read More

Thursday Throwdown

730 & Noon Pop Up Today. The 730am is going to be really cold. Please dress warm and we will give it a shot.  Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm-up 2 Rounds 40s on 10s off -BB Good Mornings -BB Front Squat -BB Press* -MB Hamstring Curls -MB […]

Jan 20th, 2021

Comments: Comments Off on Hot Wheels
Category: Uncategorized
Read More

Hot Wheels

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm.  Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up Run 1 loop then… :30 work/:10  Rest -Lateral Up & Overs -Strict Press -BB Sumo Deadlift -BB High Pull From Mid Hang -BB Front […]

Jan 19th, 2021

Comments: Comments Off on Open WOD 13.1 & Hollow Rock Challenge Week 3
Category: Uncategorized
Read More

Open WOD 13.1 & Hollow Rock Challenge Week 3

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm.  Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up 2 Rounds 10 Push Ups 10 Jump Shrugs 10 Burps 10 Jump Shrug High Pull 10 Squat Thrusts 10 Hang Muscle Snatch 10 Burpees […]

Jan 18th, 2021

Comments: Comments Off on Bike Rack
Category: Uncategorized
Read More

Bike Rack

MLK DAY – Pop Up Class at 9am Today. No Zoom Class Tonight Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up 6:00 AMRAP 30 Hollow Rocks 25 Plank Ups 20 BB Front Rack Luges 15 Single Leg V-ups 10 BB Lateral Lunges 5 BB […]

Jan 17th, 2021

Comments: Comments Off on Keep It Clean
Category: Uncategorized
Read More

Keep It Clean

Pop Up Class at 945 and 11am Today! Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm Up  Run 1 Loop Then 2 Rounds of * 5 Burps 5 Deadlifts 5 Hang Muscle Cleans 5 Power Cleans 5 Burps 5 Press 5 Push Press 5 Push Jerks Strength E2MOM10 Push-jerk 3 […]