Saturday March 31 2018

  LOVE SATURDAY WODS    SATURDAY   DECK OF CARDS    ACE  200 M WALKING LUNGE  KING 10 SURFER BURPEES  QUEENS 10 DB SQUAT THRUSTERS JACK 10 PULL UP OR RING ROWS   CLUB –  WEIGHTED SHOULDER CARRY SQUATS HEARTS – HAND RELEASE PUSH UPS SPADES – MB CLEANS  DIAMONDS – KETTLEBELL SWING 

Good Friday March 30 2018

Happy Easter everyone.  The facility will be closed for classes Good friday.  We will be offering Open gym from 8:00 am to 11:00 am. Monday Classes per usual. Due to the inconvenience of the gym closure during our flooding !!    A wonderful Easter Wod will be written on the board for you to do or…

Thursday March 29 2018

    Weak skill,   May I suggest HSPU and progressions  to get to a walking Hand stand or just on the wall or strength you are missing!   wod   Rowing Conditioning 9 x 2:00min  on, 30second  off* Rest 2:00 after round 5 *This is a preset WOD on the C2 Rower.  Choose “Select Workout”…

Wednesday March 28 2018

Mobility tonight …. lets do this    Warm up  Banded leg work plus hamstring ball roll pec and peck minor with ball Line drills  coaches teach hang power clean and Jerk no split  STRENGTH Sumo Deadlifts if you ,missed then Tuesday or Split Squat with back foot on a low bench  alternate with  10 side…

Tuesday March 27 2018

LIFTING CLASS TONIGHT WITH OUR lovely  RACHEL!   EMILY TEACHES AT 9:00AM …DO BOTH CLASSES   Warm up  10 banded good mornings 10 banded pull backs 10 naked bar DL foam roll posterior chain 10 naked bar DL 400 m run with small mb  A. EMOM   16 x  minutes (4 sets of each) Station…

Monday March 26 2018

Bring on the sunny days where training outside was awesome! Warm up  LINE DRILLS    Metobolic conditioning( LEG CRANK) RETEST !!!!! 🙂 Curcuit 1    Times on the side are what you are aiming for, you may only get 12 speed squats out in 25 sec…. record that! or beat total time of 1:45 !  LEG CRANK…….…

Saturday March 24 2018

      Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the a section of the cardio  when switch back to where you left off in the wod!   1.Amrap 6 min, includes 1000 m shared row 12 Box Jumps 20″/24″ 2 Rope Climbs…

Friday March 23 2018

LAST WEEK FOR THE OPENS   MISSING THIS GIRL….   18.5 PLUS WOD OR STRENGTH SECTION  warm up  20 sec wall sits, with shoulders and elbows pressing into wall 10 raised leg circles 6 raised leg push ups, alternate sides 5 jump knee tucks 10 lunges 10 burpees with push up  1 min t-spine release…

Thursday March 22 2018

18.5  last one !!!!!!  18.5 or wod  WEAK SKILL, MAY I SUGGEST TOE TO BAR AND PROGRESSIONS TO GET THERE?  OR A MISSED STRENGTH ?   “WOD” “WENDY” 200m Run with MB  30 hollow rocks / 15 banded pulls  400m Row /run MB  25 side to side kettle bell swings  200m Run MB  20 Push-ups/snake …

WEDNESDAY March 21 2018

LOOKING GOOD LADIES  18.5 tomorrow !!! please organize a time to be judged with a coach if you haven’t yet 🙂 WARM UP  10 S L straight leg kicks  10 banded good mornings  10 banded bent over rows  5 burpees 10 hanging scapula pull ups 10 hanging Lat pull ups  400 m run  Dowel work…