NEWS, BLOG & WORKOUTS

We have finished our 12 week cycle so we are now on a break till next cycle which will start in a couple weeks. This next cycle will be a little different and extra fun. Coach Kris will make an announcement soon

Coach led warm up  Mini band warm up Speed! Every 3 min for 12 min of: 1000m/800m bike ea. for time Rest 2 min then, WOD Complete as many rounds as possible in 12 minutes of: 20 sit-ups 20 double dumbbell overhead walking lunges(35s/25s) Post your times and rounds + reps to Wodify and whiteboard

Coach led warm up  Box and band stretches Then, 2 rounds W/ ball of: 50ft backwards overhead throw 10 Russian twist 50ft ext. throw 10 Russian twist 50ft lateral throw 10 Russian twist WOD As many reps as possible in 14 min of: 100 calorie row 100 burpee box jump or step overs (24/20) 100 […]

Coach led warm up  PVC warm up and stretches  Strength Every 1:30 for 10:30 of:  3 Shoulder press (work up in weight) Rest/ transition 1:00 min then, WOD 21-18-15-12-9-6-3 reps for time of: Toes-to-bar (mod: kneels to chest, or v ups) Wall-ball shots (20/14) *Rx+ (30/20) (15 min cap) Post heaviest weight and time to […]

Coach led warm up  Crossover symmetry – Iron scap Then, Bike 2min 50ft hops 50ft butt kicks 50ft high knees 15 db goblet squats WOD 5 rounds for time of: 400-m run 15 left-arm dumbbell snatches 15 right-arm dumbbell snatches Women: 35lb. Men: 50lb. Post time to Wodify and whiteboard