September 8, 2021
“Jumping Fran”21-15-9 reps, for time of:Thruster, 95/65 lbsPull-upBox Jump, 24/20 in Goal: Sub 9 mins Benchmark mash workout today is pretty much “Fran” but tossing in the box jumps! This is intended to be our faster workout for the week and we are looking for a sub 9min workout. Loading on the thruster should allow […]
September 7, 2021
Part 1Box Squat1 x 1 Heading into week #2 with the box squat! The goal should be to add weight even if that’s only 5-10# more than last week. Add weight based on how you are feeling, but leave some room to build in the coming week. If you’re feeling tired or run down just […]
September 4, 2021
REMINDER…CLOSED on Monday, September 6th! 8am-10am: Open Gym10am: Group WOD Complete in teams of 3For time:75 Hang Power Snatches, 135/95 lbs180 Bike Calories We have our team workout today! If you are looking for something spicy this will for sure do the trick. There is no easy way around hang power snatches at a moderate […]
September 3, 2021
Part 1Cluster1 x 1 Part 1 is going to have you build to a heavy single in the squat clean thruster, also known as the cluster. This movement has you pulling from the floor into a squat clean and then going directly overhead with the weight like a thruster. You will have 15 minutes to […]
September 2, 2021
Every 1 min for 14 mins, alternating between:Odd: 3 Rope ClimbsEven: 18 Burpees EMOM is on deck for today! Last week we did this with a bike variation and this week we are going into it with burpees! It will be important that you head into this workout with a plan, knowing what you are […]
September 1, 2021
“Christine and Helen”3 rounds for time of:Row, 500 m12 Deadlifts, 1x bodyweight21 Box Jumps, 24/20 inRun, 400 m21 Kettlebell Swings, 53/35 lbs12 Pull-ups Goal: Sub 22 min We have our benchmark blend workout today and this is going to be a longer one! This is a combination of Christine and Helen. We love the variety […]