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Oct 17th, 2020

Comments: Comments Off on Pack On The Pounds
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Pack On The Pounds

Indoors likely due to Rain, Outdoors if dry Warm-up 25/18 Calorie Bike Then With Mini Band 2 Rounds 1:00 Work/No Rest -Front Squat -Bear Crawl -Arnold Press -Banded Superman Mobility Hamstring Rolling/Stretching WOD E6MOM30 10 Front Squats * Add 20/10lbs each Round 15 Burpee Lateral Jumps 25|18 Bike 135|155|175|195|205 95|105|115|125|135 Schwinn Bike – 37|27, L2-30|22, […]

Oct 16th, 2020

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Snatching Up The Weekend

Outdoors Primarily Warm Up :30 Singles :30 DB Muscle Snatch Left Side :30 Singles :30 DB Muscle Snatch Right Side :30 Rest :30 Double Unders or Attempts :30 Behind The Neck Snatch Grip BB Press :30 Double Unders or Attempts :30 Behind The Neck Snatch Grip Push Press :30 Rest :30 Double Unders or Attempts […]

Oct 15th, 2020

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Two For The Road

Rain- Indoors Primarily Warm Up 30/25 Calorie Row if outside run one loop Then with Medball 2 Rounds -5 Deathmarch (from back of square to front is one rep) -10 Glute Bridge w/Feet on Med Ball -10 Toes To Medball -10 Med Ball Thruster Mobility Hamstring and Glute Rolling Strength E2MOM14 Deadlift 3 Reps WOD […]

Oct 14th, 2020

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Lucky Penny

Outdoor Primarily Unless Raining – AM Rain in Forecast Warm Up 2 Rounds :40 on/:10 rest -Toe Taps on KB -Uneven Push Up -Weighted Hollow Rock -KB Plank Drag -KB Bent Over Row (Round 1 Right side/Round 2 Left) Mobility Using the Box Calf Stretch Pigeon Stretch Chest Stretch Accessory 10-8-6-4-2 (Each Arm) SA Kettlebell […]

Oct 13th, 2020

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Full Throttle x 3

Indoors Primarily Warm Up Alt Tabata 1 1. Burpees 2. Lunges 1:00 Rest Alt Tabata 2 1. Bike or Mountain Climbers 2. Curtsy Squat Strength E2MOM 12 Front Squat 3 Reps 2 Reps 2 Reps 1 Rep 1 Rep 1 Rep MOD Strength E2MOM 12 Front Squat 3 Reps 2 Reps 2 Reps 1 Rep […]

Oct 12th, 2020

Comments: Comments Off on Nutrition Challenge Benchmarks!
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Nutrition Challenge Benchmarks!

Happy Columbus Day! We will be running a normal schedule today. We will be hosting the nutrition benchmark WODs during all classes. You do not need to be participating in the nutrition challenge to take class. If you are participating in the nutrition challenge but unable to make it to class today, please during Open […]

Oct 11th, 2020

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Square Up Sunday

On Columbus Day, this Monday, we will be running a normal schedule. Outdoors Primarily Warm Up Coaches Choice Mobility Quad and Glute Mobility Strength E2MOM 12 Front Rack Reverse Lunge 10 Reps- 5 Each Leg WOD (15 minute cap) 10 Rounds 7 Box Jump Overs 24|20 5 Front Squats 135|95 3 Shoulder to Overhead Level […]

Oct 10th, 2020

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Hero WOD “Rankle”

On Columbus Day, this Monday, we will be running a normal schedule. We will be hosting the nutrition benchmark WODs during all classes. You do not need to be participating in the nutrition challenge to take class. Indoors/Outdoors Warm-up 400M Run Then 10-2 -Burps -Single Arm Russian Swing (each side) -Good Morning At The end […]

Oct 9th, 2020

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Friday Flow

Indoors Primarily When cleaning rowers, please do not spray screens as we have recently had monitors die due to getting too wet. Please wipe with your towel only. Warm Up Run 1 Loop 2x -10 KB Deadlifts -5 Prone Angels -10 KB SA Bent Over Rows (5 ea) -5 Cossack Squats Mobility Chest Opening Skill/Accessory […]

Oct 8th, 2020

Comments: Comments Off on Flip The Script
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Flip The Script

Indoors Primarily Warm Up 2 Rounds 30s DB High Pull 30s DB Snatch 30s Rest 30s DB Goblet Squats 30s DB Goblet Squat Hold 30s Rest 30s Singles 30s Doubles 30s Rest Mobility Quad Rolling Calf Rolling Strength E2MOM14 Box Squat 3 Reps WOD 15:00 Cap 30 Dumbbell Snatches 50|35 40 Wall Balls 80 Double […]