Warm Up/Accessory Kettlebell Work 2 Rounds – 50ft Waiter Walk Left Arm – 50ft Waiter Walk Right Arm – 100ft Goblet Lunge with 2KBs in the front rack or a goblet lunge Strength Front Squat 2-2-2-1-1-1 WOD 6 Rounds 15 Wallballs 15 Kettlebell Swings (2,1.5) 15 Box Jumps Level 2- 1.5,1 Level 1- 1,0.75 ADV- […]
Save the Date: In-House Oly Meet Saturday August 26th! It’s time to throw some weights around with your friends at the 2017 In-House Oly Meet! While this is not an official USAW-sanctioned event, this meet is a great opportunity for you to test yourself in a new way. This is perfect for first-timers or those […]
Warm-up – Tabata: Row Rest 1 minute – Tabata: Bottom to Bottom Squats Strength Push-press Choose from the weights below and complete 4 sets for max Reps a. 185/125 +10/5lbs b. 165/115+ 10/5lbs c. 135/95 + 10/5lbs d. 115/75 +5lbs e. 75/35 +5lbs Increase in weight for the 4 sets by the number indicated under […]
Warm-up EMOM 6 1. Run 200m 2. 3 Strict Pull Ups* + 6 Push Ups + 9 Air Squats 3. 1 Min of Pass Throughs *Use bands if necessary or complete negative pull ups Strength Overhead Squat 5-5-5-5-5- Straight sets @ 75-80% of 1 RM WOD (20 min cap) 10 Rounds 1 Squat Snatch @ […]
*There will be NO Endurance Class today. Schedule will resume as normal next week. Strength Back Squat 10-10-10 WOD 5 Rounds 250m Row 200m Run Rest 1 Minute Weekly Strength/Benchmark Schedule At Home WOD EMOM: 15 1. 10 Burpees 2. 20 Air Squats 3. 30 Sit Ups
*Just a reminder, there will be no babysitting today. We apologize in advance for any inconvenience! Babysitting will be back next Saturday, 9:00-10:30AM.* **There will be NO Endurance Class tomorrow (Sunday the 23rd) WOD Teams of 3- Stadium Style 3 Rounds 15 Shoulder to Overhead (135,95) 15 Box Jump Overs 12/9 Calorie Bike Once finished […]
*Reminder: There will be no babysitting services tomorrow. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.* Introducing George Nelson Apjohn! Please join us in congratulating Al & Jenny Apjohn on the birth of their son, George Nelson Apjohn! George was born on Tuesday, July 18th, weighing in at […]
*Babysitting Update: There will be no babysitting services this weekend. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.* Dr. Fernandez will be here on Saturday! Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician […]
*Babysitting Update: There will be no babysitting services this weekend. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.* THANK YOU! We want to thank everyone who came out to WOD in memory of Ben Callahan and who donated to support the Ben Callahan Memorial Fund. Together we were […]
Nutrition Challenge Wrap Up Another nutrition challenge has come to a close, and once again we witnessed some amazing results! This challenge focused on being extremely strict for a short period of time – just 30 days! The goal was to eat real, whole foods and to eliminate any added sugar and alcohol. Those who […]