In-House Team Competition Date: Saturday, 9/18 Cost: $20 Registration This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… […]
Mobility Class tonight at 7pm Warm up 2 Rounds -20 Med Ball Toe Touches -10 Med Ball Front Squat -10 Glute Bridges – Feet On Med Ball -10 Med Ball Squat Clean* Strength E2MOM 12 Squat Clean 1. 2 Reps 2. 2 Reps 3. 2 Reps 4. 1 Rep 5. 1 Rep 6. 1 Rep […]
Warm-up 200M Run -Then- 10-8-6 KB Windmill Uneven Push-Up on KB Single Arm Russian Swing End Each round with :30 Jump Rope – Working into Double Unders or Attempts Skill Headstands Headstands to Handstand WOD (35 Minute Cap) For Time 4 rounds 20 Kettlebell Swings 2|1.5 30 Push-ups 40 Sit-ups 50 Double Unders E5MOM- 400M […]
Warm-Up 500M Row as a group Then 2 Rounds of 10 Rower Knee Tucks 10 Rower Hamstring Curls Squat Therapy Mobility Glute Rolling IT Band Rolling Strength E3MOM15 1. Back Rack Reverse Lunge – 10 Reps (5 ea) 2. 10 Weighted Glute Bridges 3. Rest WOD 3 Rounds 42|35 Calorie Row 21 Thrusters 95|65 Level […]
Warm-Up Coach’s Choice Strength E2MOM10 Overhead Squat 3 Reps WOD 4 Rounds 15 Deadlifts 225|155 15 Box Jump Overs 24|20 Level 3- 205|135 Level 2- 185|115 Level 1- 135|95
Warm-up In 4 minutes Run 400m AMRAP 1 Pull to Stand 5 Prison Burpees* *3|2 Push Ups in the middle of the burpee Don’t be shy! We have some great scaling options Skill Rope climb Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, […]
Warm-Up 2 Rounds 10 Air squats* 10 Scap pull ups 10 Step Ups w Slow Negative 10 V Ups *Round 2 – Narrow stance Skill Ball-up Skin the Cat Pull-over Strength EMOM10 Box Squat 2 Reps *Keep the weight between 65-75%, work on speed out of the bottom and throughout the lift. Add chains where […]
Warm-up 3 Rounds 15|10 Cal Row 10 Single Leg Touchdowns 10 Plank Ups 5 KB Windmills Mobility Shoulder Mash Box Stretching Midline 2 Rounds 40s On| 20s Off 1. Plank Walks – around the box with toes on the box 2. Box Crunches 3. Hollow Rocks 4. Single Leg V-ups WOD E5MOM 20 (0:00,5:00,10:00,15:00) 20|15 […]
Mobility Class Tonight at 7pm Warm up 15-10-5 Burps Muscle Cleans BB Front Squats Mountain Climbers x 2 Mobility Quad Rolling Quad Stretching WOD Showdown 2017: WOD 1* “Pumped Up, Trickle Down” 18 Front Squats 18 Burpee Lateral Jumps 600M Run 12 Squat Cleans 12 Burpee Lateral Jumps 600m Run 6 Thrusters 6 Burpee Lateral […]
Oly/Pump tonight and every Tuesday night @ 7pm Warm-up 2:00 Jump Rope -Singles -High Knees -Side To Side -Single Leg -Work into Double Unders Then With Long Band 10 Reps of Each: -Banded High Pull -Banded Push-Up -Banded Lat Pull-Down -Banded Behind The Neck Snatch grip Strict Press Strength Power Snatch E2MOM12 1. 5 Reps […]