September 2022
DELOAD WEEK! Upper Body3 rounds for time of:Dumbbell Bear Crawl, pick load, 50 ft5 Bench Press, 65% 1RMFreestanding Handstand Hold, 20 secsRest 1:30 Lower Body 3 rounds for time of:Reverse Sled Drag, pick load, 100 ft5 Back Squats, 65% 1RMWall Sit, 30 secsRest 1:30 We have a mix of a lower body specific and upper […]
September 19, 2022
DELOAD WEEK!! Flow WorkoutEvery 1 min for 40 mins, alternating between:max rep Bike Calories10 Slam Ball Sit-ups, 20/15 lbs + 5 Strict Pull-upsmax rep Row Calories10 Wall Balls, 20/14 lbs + 5 Medicine Ball Push-ups DELOAD WEEK! Although the workouts are structured a bit different than our normal training they still pack a punch! These […]
September 17, 2022
8am-10am: Open Gym10am: Group WOD Teams of 3 – for time:100 Ring Muscle-ups100 Kettlebell Hang Clean & Jerks, 53/35 lbsSled Push, pick load, 3000ft.Goal: 25 mins A higher volume team workout today with some complex movements. The ring muscle up is obviously quite a bit of reps, but for a team of three that has […]
September 16, 2022
3 rounds for time of:Run, 400 m15 Bar Facing Burpees9 Front Squats, 185/125 lbs Goal: Sub 15 mins A classic 3-round workout for time! The 400m run should be done within 2-minutes and no longer. Bar facing burpees should be paced but done consistently to keep you moving. Front squat weight is on the heavier […]
September 15, 2022
For time:100 Double Unders50 Deadlifts, 225/155 lbs50 Toes-to-bars100 Double Unders Goal: Sub 11 mins Simple chipper today going from one movement to the next. Opening up with a set of 100 double unders and for those of us that have these in the bag will be able to do them unbroken. This is also a […]
September 14, 2022
30 rounds for time of:5 Dumbbell Hang Squat Cleans, 45/30 lbs3 Box Jumps, 30/24 in1 Bar Muscle-up Goal: Sub 35 minsCap: 35 mins We have a low rep workout with a lot of rounds on deck for today. You will want to be mindful of starting off at a smooth pace and avoid the urge […]