December 27, 2021
5 rounds, 1 min per station, for max reps of:WB Shots, 20/14 lbsCalorie RowRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Goal: 15/12 or more reps each exercise We have an EMOM on deck for today that is going to be a burner! […]
December 24, 2021
8am-9:30am: Open Gym10am: 12 Days of Christmas We will be running 1 heat for the 12 Days of Christmas starting at 10am! 12 Days of ChristmasFor time:1 Cluster, 155/105 lbs2 Muscle-ups3 Box Jumps, 30/24 in4 Front Rack Lunges, 155/105 lbs5 Handstand Push-ups6 Deadlifts, 155/105 lbs7 Toes-to-bars8 Pull-ups9 Kettlebell Swings, 70/53 lbs10 Burpees11 Back Squats, 155/105 […]
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 […]