Sorry for the late post we were consumed last night by the games and didn’t get this posted. WOD: 3 Rds For Time: 50 yrd Suicide Run At the top of the Run lunge back, every 10 yrds perform 10 Push Ups Read More
Benchmark Friday… It’s gonna be a surprise, I will say it will be a girl WOD, but I think there may be a few of you that decide to cherry pick WOD’s so tomorrow will be a fun surprise! See you then! WOD “Nicole” AMRAP in 20 min of: Run 400 meters Max rep pull-...Read More
Skill: Medball Clean JB B Day WOD: With a partner complete 3 Rds of: 30 Burpees 40 Medball Clean 20#/14# 50 KB Swings 55#/35# 60 Supine Row Run 100 yrds * Only one person is allowed to work at a time. You’re not allowed to move onto the next exercise until all the reps are...Read More
We had a great problem last week of having almost too many people at the 9 o’clock class, definitely a problem we are GLAD to have! However the 10 class has has pretty low attendance and we think that it is because you would all rather get in, get out and then get on with...Read More
One more last minute reminder that our July Nutrition seminar is tonight at 6:30 at the gym! We will be covering the Paleo Die, what it is, why is makes you TONS more healthy, strong and fit, and how to apply it to your life! See you all soon!Read More
Skills: 5 x 5 Perfect Deadlift (You get 5 attempts to reach the absolute perfect Deadlift, use moderate weight all reps must perfect for weight to count) 5 x 5 Perfect Sumo Deadlift High Pull 75#/55# (Do not exceed weight, we are focusing on form and speed with this lift) WOD: 50-30-10-30-50 For Time of:...Read More
First I would like to congratulate Courtney on completing her certification this weekend. I know that you’re going to do amazing things, congrats and can’t wait for you to critique everything that I do incorrectly:). Starting today we will be focusing heavily on technique and form, not that we didn’t before, Courtney and I both...Read More
WOD: There are going to be two options for WODs today, however coaches get to make the decision which WOD to do. The options are: AMRAP in 15 Minutes of: 12 Right Arm Dumb bell Snatch 12 Dumb bell Swings 12 Left Arm Dumb bell Snatch 12 Steps Right Arm Overhead Walking Lunge 12 Steps Left...Read More
