NEWS, BLOG & WORKOUTS

Note: only one class today at 12:30 Coach led warm up  Foam roll WOD 50-40-30-20-10 reps for time of: Double unders (mod: 2x singles) 1:00 min handstand hold (mod: wall facing, or plank) Wall ball (20/14) Post time to Wodify and whiteboard

No Weightlifting classes or open gym today. Enjoy the day with family and go do something fun outdoors. Note: Monday the 5th we will only have one class at 12:30 and Tuesday back to normal schedule

*note:NO weightlifting or open gym on Sunday and only 12:30 class on Monday the 5th HAPPY 4TH OF JULY WEEKEND! Coach led warm up  Floor stretches  4th of July WOD Fer Merica! 10 rounds for time of: 1 Bear complex (135/95) 7 Strict handstand push ups (mod: box, pike push ups) 7 Single DB or […]

Coach led warm up  Running stretches and warm up Test cardio Run 1 mile for time (10 min cap) 1 min rest then, Strength Every 2 min for 14 min of:  3 Thrusters (Hap) 10 burpees  Post time and total weight lifted to Wodify and whiteboard

Flat-footed Snatch Pull to Hold + Floating Snatch – Find 2+1RM Flat-footed Clean Pull to Hold + Floating Clean + Jerk – Find 2+1+2RM Back Squat –Find 5RM SLDL (% of BS) – 50% x 8 x 3 Ab work of choice