Monday March 19 2018

HI ALL   AS YOU MAY OR MAY NOT KNOW THE DANCE STUDIO HAD A BLOCKAGE IN THEIR PIPES AND EVERY TOILET IN THE BUILDING DID AS WELL!  RESTORATION CREWS WILL BE COMING IN TO REPAIR THE OFFICE AREA AND TREATMENT ROOM.  THE FACILITY WILL BE CLOSED FOR THESE REPAIRS  MONDAY MARCH 19  TUESDAY MARCH 20   …

Saturday March 17 2018

  Partner Workout:  ★ 14 minute AMRAP: – 30 Heavy Wall Balls (30/20ish) – 30 Kettlebell Swings – 30 Shuttle Runs (1 lengths of parking lot  down and back = 1 rep) ***Only 1 partner works at a time except for the Shuttle runs*** 3 minutes rest 12 minute AMRAP:  Partner 1 Minute 1: Max…

Friday March 16 2018

18.4       Gymnastics strength 3 rounds  8-6-4 Weighted Pull ups/ bands/ rings 10-8-6 Weighted push ups/ no weights or on bench or snake (Increase weight each set) “EMILY” Partner wod or single  20 Clean and Jerks @ 155/105 100 D/U or 200 SS (together) 80 KBS 53/35 60 T2B/ Beat Swings/Hangs or Floor…

Thursday March 15 2018

    18.4 WILL BE ANNOUNCED AT 5:00PM!!!!   YIPPY    WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN  or 18.4    Workout 18.4 MEN  For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand…

Wednesday March 14 2018

  Do the 5:00pm wod and this will be the reward for your body.   Warm up  20 single leg walking deadlifts 20  MB lunges with torso twists 200 m run with MB 6 plank twists  2 x bear crawl  3x cartwheels  Strength choose Time 30 sec for 12 rds   30 sec work 30 sec…

Monday March 12 2018

WARM UP  10 Banded pull backs chest openers 10 seated 10 lifting your butt 20 sec hold in reverse plank 10ps  S L deadlift  10 walking lunges with small MB extension with arm STRENGTH incline Bench Press tempo 5/0/5 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips…

Tuesday March 13 2018

Love this pic. Lifting Tonight    WEAR SOCKS  WARM UP 10 hanging lat pull ups 10 floor shoulder retractions wall squats will doing 20 wall circles, keep thumbs on wall, straight up and around  10 per position, banded shoulder work 5 burpees depth jumps 15 mb torso twist, side to side, down and press up …

Saturday March 10 2018

Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below when switch back to where you left off in the wod! match up the numbers….switch on and off.   2x bear crawl 2x crab walk 25 jumping jacks plank jacks    1.Amrap 6…

Friday March 9 2018

  18.3 18.3 plus wod or just 18.3   Workout 18.3 2 rounds for time of: 100 double-unders scaled 100 single unders 20 overhead squats 100 double-unders  100 single unders 12 ring muscle-ups  chin-over-bar pull-ups 100 double-unders  100 single unders 20 dumbbell snatches 100 double-unders  100 single unders 12 bar muscle-ups  chin-over-bar pull-ups Men perform 115-lb.…

Thursday March 8 2018

18.3 oh YA!!!!   WELL WE SURVIVED 18.1 AND 18.2 ….. WHAT WILL BE UP FOR 18.3???? 18.3 PLUS WOD… DEPENDING ON WHAT IT IS?  OR Weak skill 15 min  WOD  “CHERYL” Buy-in 500m Row Then 5 Rounds of 10 Front Squats 65/95 10 lean backs on bench, feet secure under rig 10 Alternating KB…