Sunday March 31 2019

THIS IS THE SECOND SUNDAY WOD WE DID.    SINCE THEY ARE BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 23 2018 AND SEE WHAT YOU DID AND RECORD NEW NUMBERS.   DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS?    BENCH MARK WODS ARE…

Saturday team training day April 6 2019

  Love this picture pure victory ! Great job Binz and Vince    COMPLETE   PARTNER WORKOUT – 35  MINUTE AMRAP E4MOM DO 2 PARTNER BURPEES …. BURPEE OVER YOUR PARTNER 2 X THEN RESUME WOD  **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform…

Friday 29 2019

Miss Noelle has come so far check out the racked position Extra Warmup love Warm up 2x  set up land mine…bar and weight plate  10 med ball or sandbag cleans with a burpee back … reset and clean 5 ps side planks with internal rotation from elbow 10ps  land mine presses squat to toe extension…

Thursday March 28 2019

    WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for…

Wednesday March 27 2019

  Warm up 20 dead bug on BOSU , core is imprinted, start single leg, alt arm and leg, double arms and legs.. find your sweet spot 10 ps side plank on bosu with rotation 10 bosu burpees Snatch warmup Christine style Strength 10m EMOM 1 Power Snatch + 2 OHS or 4 side to…

Tuesday March 25 2019

  LIFTING TONIGHT ….. NOTHING BETTER THAT WODING OUTSIDE   Warm up    10 ps banded crossbody pulls 10 ps S L Med ball heel rolls  6 Burpee rolls without arm and legs touching ground  10 plank openers  10 ps  SL walking hamstring floor touches  10 plank opposite toe touches .  start straight arms  Chipper…

Monday March 25 2019

OPENS ARE DONE AND WOW WAS IT FUN! THANKS TO ALL THE JUDGES WHO JUDGED AND PEEPS WHO SIGNED UP!  LOOKING FORWARD TO THE REGIONAL AND THEN THE GAMES! NO YOGA TONIGHT … JAZ IS IN CALIFORNIA PLAYING VOLLEYBALL Cristy, Danielle and Jenn, these three are crushing the wod while wearing their weight vests! Way…

Sunday March 24 2019

THIS IS THE FIRST SUNDAY WOD WE DID.  SINCE THEY ARE BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 16 2018 AND SEE WHAT YOU DID AND RECORD NEW NUMBERS.   DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS?  BENCH MARK WODS ARE FOR YOU…

Saturday March 23 2019

  Partner wods today !!   Warm-up 2 Rounds 400m Run 10 Squat 12 Jumping Jack 14 Lunge Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits…

Friday March 22 2019

Happy Birthday Cherly, you bring sunshine and lots of hugs to the gym and we all love them and you! We know you did your birthday bumps so all good. We will not make you do them again! Warm up  2x  400 m run  5 DBell manmakers  10 hollow rocks 10 lat pull ups on…