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 […]