NEWS, BLOG & WORKOUTS

Weightlifting classes are back! Schedule: Tuesday @ 6:30pm Thursday @ 6:30pm Sunday @ 10:30am followed by open gym Note: Tuesdays and Thursdays you will have the choice of the Wod or the weightlifting class but you will need to reserve what your planning on attending. If you have any questions please ask a coach. Question: […]

Coach led warm up  Lacrosse ball mobility  Then,  400m run  50ft toe hops 15 narrow feet squat jumps 50ft lateral toe hops 15 jump lunges WOD Complete as many rounds as possible in 20 minutes of: 2 rope climbs ( mod: 4 foot hold pull up, or 4 floor) 20 one-legged squats, alternating (mod: post, […]

Coach led warm up  Banded mobility  Strength day (on 26min clock) 6 min to find: 1 RM Hang squat clean  Rest 2min Then,  4 min amrap of: Hang power clean (50% of HPC 1RM) Rest 2 min Then, 6 min to find: 1RM Jerk  Rest 2 min  Then, 4 min amrap of: Shoulder to over […]

Coach led warm up  PVC warm up WOD 5 rounds for time of: Row 250 meters 25 thrusters (45/35) 15 knees to elbows (mod: knees to chest Post time to Wodify and whiteboard

Coach led warm up  Banded floor mobility  Then, 3 rounds of: 10 hang deadlifts 8 handstand kick ups 10 push presses Test WOD Diane 21-15-9 reps for time of: Deadlifts (225/155) Handstand push-ups (mod: stack, box or HRPU to wall step) Post time to Wodify and whiteboard