Friday April 13 2018
See everyone today for our 2nd Friday night Meet and Greet Social! This friday we will be celebrating the OPENS coming to an end and the Regionals beginning ! Please bring something paleo to share and a special drink if you wish 🙂 The Champs Each Athlete is doing 50 SP Single Arm Split Snatch […]
Thursday April 12 2018
Happy girl landing her muscle up! Warm up …..Outside ball warm up HERO WOD ‘TAMA” if anything looks out of reach for you TODAY we will modify For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 […]
Wednesday April 11 2018
Hello Wednesday, classes today start at 6:00am and end at 6:00 pm with a great mobility class…. See you all there Warm up lats stretch with band attached to bottom on rig wrist release with bands hip mobility stretches on floor, in lunge pos, then work into pigeon do one side and test retest […]
Tuesday April 10 2018
Strength 5×5 back squat @ 70%. Superset with 4x 30 second weighted elbow plank 15-12-9-6 “EMILY” ring MU *Scale MU to 2x CTB pullups pistols (per leg) hold weight plate for balance and box as a target After each round 50ft handstand walk or shoulder taps facing away from wall *Scale HS walk […]
Monday April 9 2018
Happy Monday Everyone Warm up 6 cat cows 6 ps elbow openers in a kneeling position T spine and lat release with peanut Clock Planks .. both directions shoulder warm up with bands Strength 10 minute EMOM: 2 power snatches 4 […]
Wednesday April 9 2018
6:00 AM MORNING CROWD warm up 200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist 1 RM TEST WEEKS Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can […]
Tuesday April 8 2018
Christine is coaching tonight!!! Don’t miss this, our beloved Christine is moving in June. :((((( This will be one of the last times you will have a chance to be coached by a gold Medalist. Test day Weak Skill before or after TESTING…. Write in your book what you achieved for these categories and we will retest […]
Closed Saturday April 7 due to flood repairs
Monday April 7 2018
PR WEEK NO 2 …… LET’S MAKE SOME NEW PERSONAL BEST THIS WEEK, STARTING WITH ….…. Warm up Rachel surprise up STRENTGH 20 min. Bench press 5 4 3 1 1 1 …3 attempt at your 1 rm use a push sets to determine rm. alternate 10ps SLRD Lifts with DBell […]