Sunday Funday Wod was a good one. Team Cindy. Partner 1 works on AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats) while partner 2 ran from the gym to front parking lot, did 10 thrusters, then ran back and switched spots with partner 1. Great work everyone.Read More
GRACE 30 clean and jerks for time Go hard on this. If you’re not we comfortable with the clean and jerk we will work on it. There will be time left in class and we will have an alternate wod for you to do at that end. If your form is decent and you go...Read More
WOD for time 50 Kettlebell 35/55 10 sit ups 40 kettlebell 20 sit ups 30 kettlebell 30 situps 20 kettlebell 40 situps 10 kettlebells 50 sit upsRead More
Warm up mobility Strength-TBA *******Reminder******* Luis and April will be here from 5-7pm tonight helping people on lifts. Tonight we will be working on the snatch. WOD 20 Min Amrap “Nicole” pull-ups until failure (if your using bands try to pick the bands that will get you around 15 pull-ups your first round) —-then—- Run...Read More
warm up mobility Strength/skill Squat Clean and Jerk 2+1 x 7 sets Perform 2 squat cleans and 1 jerk. then set the bar down. do this for 7 sets. moderate weight, form first on these, if you have your form you can go heavier. 21-15-9 Shoulder to overhead (135/95) *shoulder to overhead can be strict...Read More
Warm-up 10 min Mobility 10 min Strength 3 sets of 10 reps. front squats- go heavy if your comfortable with your form otherwise use this time to work technique. WOD- 15 min amrap 15 Wall Ball 20/14 10 Sumo deadlift high pulls 95/65 10 Box jumps You wont catch your breath on this one. Grind...Read More
Its the third week in the cycle of front squats! time to PR again!! 5 sets of 1 rep front squats, build up to your max. Everyone is kicking ass at this, numbers are sky rocketing. Then the Wod is a 15 min amrap Run 100m (to the fence and back) 12 push press #95/65...Read More
