Outdoors Primarily Complimentary PT Screening Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Saturday from 7:20-9:40am. Sign up through our google sheet link or email [email protected] Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of […]
Indoors Primarily Warm Up 2 Rounds 30s work, 10s rest -MB Hug Squat Jumps -MB Single Leg Deadlifts R -MB Single Leg Deadlifts L -Bent Over Barbell Rows* -Single Leg Glute Bridges R -Single Leg Glute Hip Raises L -Bent Over Barbell Iso Hold Mobility Calf Rolling and Stretching Pigeon stretch Midline 1 Rounds 1 […]
Indoors Primarily Warm-up 8 Min AMRAP 12 Mountain Climbers 10 Air Squats/ Close Leg Squats 8 V Ups 6 Inchworms 4 Candlestick Roll Mobility Quad Rolling Quad Stretching Strength EMOM6 Box Squat – 2 Reps Rest 2 Minutes EMOM6 Back Squat – 1 Rep Outdoor Strength EMOM6 Front Squat to a Box – 3 Reps […]
Outdoors Primarily Warm Up 14 Front Squats 14 Single Leg KB Deadlifts 14 Single Leg Touchdowns 14 Pass Throughs 12 Push Press 12 Romanian KB Deadlifts 12 Step Ups* 12 Pass Throughs in a Quarter Squat 10 Thrusters 10 Russian Swings 10 Box Jump Overs 10 Pass Throughs in a full Squat *Try to only […]
Outdoors Primarily Happy Labor Day! Reduced Schedule We will be running a reduced schedule with classes at 9 & 10am only. We will be completing the HERO WOD “Abatte”. Class will primarily be run outdoors but we will open up some indoor overflow spots with Rowing/Biking subs so everyone is able to participate. Goose will […]
Outdoors Primarily Warm Up Coaches Choice Mobility Chest opening Strength EMOM15* 1. 10 Single Arm Floor Press (hold bridge)** 2. 10 Bent-Over Row 3. 10 Pull-overs *use a med ball for upper back support **Split reps between Arms WOD Tabata :20 work/:10 Rest x 8 1 Minute Rest b/t 1. Double Unders 2. Sit-ups 3. […]
Indoors/Outdoors Warm-up 400M Run Then *10-8-6 -Bar Facing Burpee -Banded Good Morning -Banded Step Up -Overhead Squat with Band Overhead WOD 3 Rounds 3:00 work/1:00 Rest 1 Squat Snatch 135|95 4 Burpees over the Bar 6 Pull-ups 6 Minutes Rest and Sanitize Rx+ – C2B Level 3- 115|75 Level 2- 95|55, 15-12-9 Level 1- 75|35 […]
Indoors Primarily Warm Up 15 – 12 – 9 PVC V-Ups* Sotts Press in Front Rack Position** BB Muscle Clean*** *Rounds two and three try passing the PVC around your legs **use barbell where possible ***Round 1 from High Hang Round 2 from Mid Hang Round 3 From Floor Strength EMOM10 1 Squat Clean Climb […]
Outdoors Primarily Warm Up 2 Rounds 40s on 15s rest Banded Russain KB swings Banded SA Floor Press Right* Banded SA Floor Press Left Banded Goblet Squat *free arm extended for added band tension/difficulty Mobility Calf Rolling and Stretching Pigeon stretch Accessory ½ Tabata each Movement Plank Kettlebell Drags Kneeling Strict Press RA Kneeling Strict […]
Street Cleaning – If driving to class first thing in the am be aware that Street Cleaning takes place on the side of Dot Ave furthest from the box. Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings tonight from 5-6:40. Sign up through our google sheet link below or email [email protected] Physical […]