warm up 10 minutes AMRAP… keep light and move the body 50 single unders 10 ps 1/2 Turkish get up with KB 12-15 (9lbs) 10 lateral lunges with dowel and 3 point contact *Lateral Lunges Make sure you use the dowel to learn the 3 points of contact so you have a neutral spine…
Class today is 4:00 pm TODAY PLEASE SIGN UP FOR NEXT WEEK NEED 3 PEEPS TO RUN A CLASS HERO WOD and BENCH MARK SUNDAYS This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his…
TROPHY WINNER FROM LAST SATURDAY ! WHO WILL BEAT THEM THIS SATURDAY? REMEMBER THIS IS IN GOOD FUN AND THESE TWO PROBABLY CHEATED ! HA HA ! (ONGOING SATURDAY JOKE) SATURDAY SURPRISE …. BRING YOUR GAME FACE
CALM AFTER THE STORM Warm up band hip and arm release 3 rds 12 Body weight side to side lunges(RX ADD SMALL LOAD) 10 ps Single leg Slam balls (RX use dead balls no bounce) Med ball for bounce 10 tread the needle in Plank on knees Review Pendlay row, neutral spine…
ALL CLASSES ARE BACK ON EXCEPT THE KIDS CLASS AT 3:30PM PLEASE KEEP CHECKING THE WEBSITE FOR GYM CLOSURES AS WINTER WEATHER PERSISTS. PLEASE GO TO THE TRAVEL WODS TAB ON THE WEBSITE AND DO A HOME WORKOUT, THERE ARE 25 TO CHOSE FROM Thank you and sorry for the inconvenience this…
CLASSES ARE ALL RUNING TODAY EXCEPT THE KIDS CLASS AT 3:30PM DOING A STRENGTH AND WOD TODAY Warm up Banded Rig joint warmup legs and arms 3rds 12 landmine side to side turns, core 10 sots presses both arms 10 ps clams in side planks with ERotaion Strength SPLIT JERK , Alternate legs …
PLEASE KEEP CHECKING THE WEBSITE FOR GYM CLOSURES AS WINTER WEATHER PERSISTS. THE 5:45 AM CLASS THURSDAY, JANUARY 16 2020, IS CANCELLED I WILL MAKE EVERY ATTEND TO COME FOR THE 9:00AM CLASS WITH WEATHER PERMITTING IF SCHOOLS ARE CLOSED TOMORROW THERE WILL BE NO KIDS CLASS AT 3:30PM PLEASE CHECK WEBSITE FOR…
ALL CLASSES ARE BACK ON EXCEPT THE KIDS CLASS AT 3:30PM PLEASE KEEP CHECKING THE WEBSITE FOR GYM CLOSURES AS WINTER WEATHER PERSISTS. PLEASE GO TO THE TRAVEL WODS TAB ON THE WEBSITE AND DO A HOME WORKOUT, THERE ARE 25 TO CHOSE FROM Thank you and sorry for the inconvenience…
PLEASE KEEP CHECKING THE WEBSITE FOR GYM CLOSURES AS WINTER WEATHER PERSISTS. ALL CLASSES ARE CANCELLED TODAY, PLEASE CHECK WEBSITE FOR REGULAR UPDATES PLEASE GO TO THE TRAVEL WODS TAB ON THE WEBSITE AND DO A HOME WORKOUT, THERE ARE 25 TO CHOSE FROM
SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM. NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES. ASK YOUR COACH FOR MORE MODIFICATIONS. CARDIO, CHIPPER AND EMOM ….. WHAT FUN …. Wod 1 4 rounds: Row 500m-Run…