Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 5 Sets: Overhead Squat x 5 @ 3311 Skill: WOD: With a Partner Perform 10 Sets Each: 200m Run *I go, you go style. Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 5 Sets: (Every 2 Minutes) Overhead Squat x 5...Read More
Schedule Reminder: The gym will be operating under holiday hours. Therefore there will only be two class times available 8:30 and 9:30. Come in and get your WOD on then enjoy the rest of your Labor Day. In addition if you’re signed up for the Hell of the West Competition, we’re going to be performing...Read More
If anyone is interested and wants to come join in on some additional fun. Juliet and I excepted the SealFit 1000 push up challenge. We’re going to be at the gym at 10 am. Anyone is welcome and the 1000 push ups isn’t required. Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull...Read More
Essentials Strength/Skill: Warm up: 3 Sets: Muscle Clean x 3 Front Squat x 3 Supine Row x 8-10 Strength: A) 4 Sets: (Every 90 Seconds) Hang Power Clean + Front Squat + Clean B) 3 Sets: Hip Ext. x 10-15 Plank Hold x 30 Seconds Skill: WOD: In Teams of 3 Complete 4 Sets Each...Read More
“Surge Girls Nigh Out” Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 High Hang Snatch x 3 Strength:...Read More
Essentials Strength/Skill: Warm up: 2 Sets: Triple Threat x 10 ea. Plank x 30-45 Seconds Side Plank x 30-45 Seconds Strength: A) 5-4-3-2-1 Bench Press (Every 2:30) B) 5 Sets: Hollow Hold x 20 Seconds Superman Hold x 20 Seconds Scapular Pull Up x 3 Strict Pull Ups x 3-5 Skill: WOD: 5 Rds For...Read More
