Last day of tests W/U 3 Round Planks Hold Superman Hollow rockers Gymnastic Skills Handstand hold with back against wall for time “L” sit on parallettes WOD: Functional Fitness Total Go through the movements ONLY 3 attempts at each lift in the written order Back squat Strict Press Dead Lift Add total weight for score...Read More
W/U ROM Tests 1 min tests max singles max double unders 30sec test max push ups max sit ups max pull ups 3 attempts max broad jump max height jump reach up wall WOD “Cindy” 20 min AMRAP * assist pull ups w bands as needed or jumping pull ups 5 pull ups 10 push ups...Read More
Thursday, January 19th and 26th we will be holding our first two part nutrition and goals seminar. No this in not a seminar to discuss or outline this years “NEW YEAR’S RESOLUTIONS” or lack thereof. In part I we will be discussing the basics and concepts of The Paleo and Zone diets, in addition we...Read More
Skill: Clean w/ PVC Clean RDL Clean RDL to Power Shrug Clean RDL to High Pull Muscle Clean Power Clean WOD: 2 Rounds: 90 Seconds Box Jump 90 Seconds Rest 90 Seconds Max Rep Push Up 90 Seconds Rest Score total number of box jumps, total number of pushups Post score to commentsRead More
Strength/Skill: 4 Rds: 10-12 DB Floor Press 30-60 Sec Plank WOD: 6 Rds For Time: 6 DB RDL 6 DB Squat Clean 6 DB Thrusters 6 Renegade Row 6 Sit Up 200 Sprint Additional: MobilityRead More
Reminder the gym will closed today due to Amazing Grace. Please come out and support this event and the cause it’s going towards. We will be at the Cancer Care Center of Thornton, the address is 9441 Huron St. Thornton, CO. 80260. If you are registered or planning or participating, athlete check in is at...Read More
Strength/Skill: OH Squat DB Row WOD: For Time: 200 Meter Run 10 Push Up 20 OH Squat 400 Meter Run 10 Russian Twist 20 Renegade Row 800 Meter Run 20 Push Up 10 OH Squat 400 Meter Run 20 Russian Twist 10 Renegade Row Additional: Read More
