Author: Goose

Triple Stacked Saturday

Warm-up 2 Rounds 40s Work|15s Rest -Ski Cals -Scap Pull Ups* -Burpee Box Step Ups -SA Alternating Russian Swing -Bottom’s Up Waiters Walk** *Rd 2 – Kip Swings **Switch sides on round 2 Skill Stone Hugs Bar Muscle-up WOD E3MOM 27 1. 18|12 Calorie Bike + Complex: 5 Kipping Pull-ups 4 Chest to bar Pull-ups […]

Saturday Sprints

Warm-up Partner Up! A: 12|10 Cal Ski B: AMRAP 5 Russian Swings + 5 American Swings -Switch- A: 50 Dubs|100 Singles B: AMRAP 5 Front Squats + 5 Push Press -Switch- A: 30s Handstand Hold B: AMRAP Scap Push Ups -Switch- Skill Handstand Holds Handstand Push-ups WOD 2 Rounds 4 Round Each Station* 30s Work|15s […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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