December 23, 2021

Christmas Eve Schedule8am-9:30am: Open Gym10am: 12 Days of Christmas WOD (1 Heat)4 rounds, 3 mins each, for max reps of:8 L/8 R Sandbag Bear Hug Bulgarian Split Squats, pick loadmax distance in remaining time Monostructural Cardio–– then —4 rounds, 3 mins each, for max reps of:10 D-Ball Ground-to-Shoulders, pick loadmax distance in remaining time Monostructural […]

December 22, 2021

AMRAP in 15 mins of:100 Single Unders15 Russian Swings, 53/35 lbs10 Burpees5 Strict Pull-ups100 Single Unders15 Goblet Squats, 35/20 lbs10 Banded Push-ups5 Seated Box Jumps100 Single UndersGoal: Complete at a 60% effort Our easy AMRAP today has a variety of movements focusing on hinge, squat, push, and pull variations. Take your time through this add […]

December 21, 2021

PART 1Every 3 mins for 9 mins: 12 Tempo Back Squats, pick load3 sec down and 3 sec up Directly Into… PART 2Every 1 min for 5 mins do:12/10 Row Calories Directly Into… Part 3Every 3 mins for 9 mins: 8 Tempo Press, pick load3 secs down and 3 secs up. Directly Into… Part 4Every […]

December 20, 2021

Deload Week!Deload week is upon us! The purpose of our deload weeks is to help in our recovery. These weeks bring so much value to continually stay healthy and fit for life. The overall goal for this week will be moderate volume and intensity. Do your best to stay within the intended stimulus for each […]

December 18, 2021

8am-10am: Open Gym10am: Group WOD Teams of 2 – For time:75 Toes-to-bars75 Push-ups75 Pull-upsHandstand Walk, 25 mGoal: Have fun and just get it done Toes-to-bars/Pull-ups – partner 2 must hang from the barPush-ups- partner 2 must hold a plankHandstand Walk- partner 2 must hold a handstand Anytime there is a break from the hold teams […]

December 17, 2021

50-40-30-20-10 Wall Ball, 20/14 lbsKettlebell Swing, 53/35 lbs Goal: Sub 18 min Working on some high rep work today. This is a great opportunity to test yourself and see if you can hang on with some bigger sets. The wall ball and swing weight are both reasonable and should be something where you can get […]