Category

WOD
A reminder- Keep Social Distancing, 6 feet or more. ALWAYS. no exceptions. Don’t share equipment. Utilize the outside area. If you are registered for a class, SHOW UP, no holding spots and then no showing. You are holding a spot from someone who might want to come to class. A lot of no shows last...
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3 Short workouts today. Careful in the heat7 Minute Amrap14 single arm floor press (7 one arm, t7he other arm)14 Pull air squats 7 Pull upsRest (no set rest, we will go when everyone is ready7 Minutes Amrap14 single arm hang clean and jerk DB, (7 each arm)200m RunRest7 Minute Amrapd-ball and burpee ladder 1,1,...
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Gym is open for open gym for 8 to 10am. Outside are is open for open gym from 8 to 11amEndurance at 8amClasses run at 9 and 10 8am Workout 4×400 with a 2 minute rest between2×800 with a 3 minute break2×400 with a 2 minute break. try to match your first 400 times. 9am...
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Warm up3 Rounds 10 good mornings with an empty bar10 Empty bar front squats 10 Sit ups Strength-Front Squat Every Other Minute on the Minute 12 Minutes (6 working sets) 6 Front Squats above 70 percent. this should be getting on the heavy side, challenge yourself. *this is 36 moderately heavy squats in 12 minutes...
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Warm up4 Rounds for timeRun 100 *speed up every time10 lunges to get stretched out8 squats Cardio Day! 4 Rounds For TimeRow 500m or bike 30/2525 Doubles or 50 singles Run 400m 25 Doubles **Might adjust this down for afternoon classes depending on the heat. Don’t over do it.Floor press or bench with extra time....
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Warm up3 Rounds Run 20010 Empty bar front squats 10 empty bar push press5 empty bar thrusters Strength Take 15 Minutes to build to your max thruster weight that you are going to use for the wodWod- (15 minute cap, rogue athletes had a 10 minute cap)Rouge Invitational Event 121 Thrusters 135/9521 Burpee Pull ups15...
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Metcon Tuesday. Morning classes lets try to do this all outside! Warm up3 Rounds 10 no push up burpees 15 squats 200m runWod 1-10 Minutes Amrap 10 Cal bike or row15 Kb swings 70/55200 M RunRest 5 Minutes Wod 250 Cal Row or bike50 push press right arm with KB or DB50 Cal row or...
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Warm up 3 Rounds 200 M Run20 Jumping Jacks 15 Air Squats Wod first today!Chipper40 Cal row or bike30 Med or D-ball squat cleans 50/3020 Box step over with the ball40 HSPU or Dumbbell press*this is high volume and going to be tough with spacing. Do DB presses if 40 HSPU fairly quickly isn’t happening...
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Keep up on the social distancing. 6 people can use the outside rig tomorrow for wod 1. Wod 2 will be completely outside Wod 112 Minute Amrap-10 single arm Dumbbell clean and jerk (5 each arm) 8 push ups6 Pull ups Run 200m Rest 5- Wod 2 for time400 M Farmer Carry40 Alt DB snatches...
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Please continue to sign up for class. We have to limit occupancy to meet social distancing guidelines. If the inside area is full please utilize the outside area. Gym can be used for open gym from 8am to 10am. Be sure to reserve your spot. There will also be regular classes at 8am Endurance 9...
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