Aug 31 2018
Another end to another great week! Monday - Labor Day - 8AM Hero WOD only. Doors open at 8, WOD starts 8:30AM. Body Weight Warm Up 3 Rounds 20 Squats - Side Squats - Pistols 20 Push Ups 10 Strict Pull Ups - Ring Pull Ups - Ring Rows 10 Box Jumps 20 Sit Ups - V Ups - GHD Sit Ups (If you felt good at the first movement in Round 1, do the next movement after the Dash in Round 2). WOD 5 Rounds 100m Run 6 Tire Flips (Or Stone to Shoulder) 100m Run 2 Rope Climbs Stimulus: This is
Aug 30 2018
Keep pushing hard to the end of the week! Barbell Warm Up (Empty Bar) 20 Shoulder Presses 20 Muscle Snatches 20 OHS 20 Curls 20 BB Rows 20 Good Mornings 10 Front Rack Stretches 20 Thrusters 12 OTM 4R - Power Clean & Push Jerk 5+5 4R - Power Clean & Push Jerk 3+3 4R - Power Clean & Push Jerk 1+1 WOD 21-15-9 Squat Clean (135/95) T2B Stimulus: On the Min work is all the power cleans first, then all the overheads (ie: 5 cleans, then 5 overheads). Increase weight between the 5s a
Aug 29 2018
It's been a tough couple days...but we don't do this because it's easy! DB Warm Up 20 Presses 20 Lateral Raises 10+10 Flys and Rows High 10+10 Flys and Rows Low 20 Pull Overs 20 DB Swings 20 Snatches (10 Power, 10 Squat) 20 Thrusters 20 Sit Ups WOD 10 Min Windows, Rest in the remaining time. 1K Row 30 HSPU - 100 Sit Ups 20 Burpee Box Jumps - 100 Lunges 10 Wall Climbs Stimulus: Each of these segments should take 4-7 Min. The faster you go, the more rest you get. It pays to b
Aug 28 2018
We are what we CONSISTENTLY do. Every workout is 60 Minutes. From start to finish. While lots of the "good stuff" happens during the WOD it isn't the only part of your workout. Everything we do has a purpose and everything we do is a part of the overall results you get. You are what you consistently do. And you get what you consistently put effort to. 5 Minutes is a 12th of a class. You're 5 Min late one day, no big deal. You're 5 Min late everyday - you get what you c
Aug 27 2018
Welcome to a brand new week! Barbell Warm Up (Empty Bar) 20 Shoulder Presses 20 Muscle Snatches 20 OHS 20 Curls 20 BB Rows 20 Good Mornings 10 Front Rack Stretches 20 Thrusters ME Back Squat (65%) WOD 4 Rounds 200m Run 8 Thrusters (135/95) 16 V- Ups - Rest 2 Min - Stimulus: Each round is a sprint, but a tough one. Thrusters should be tough to rush, and difficult to do unbroken in round 3 and 4.
Aug 24 2018
Let's wrap up the week STRONG! Cardio WarmUp 2 Rounds 250m Row 50 Double Unders 200m Run WOD 3 Rounds 800m Run 50 Squats 25 Power Cleans (95/65) - 5 Burpees for Every Break. Stimulus: This is going to be a pretty long one. Pace the runs, Bang out the Squats, and Hold on for dear life on the Cleans.
Aug 23 2018
Keep pushing. Body Weight Warm Up 3 Rounds 20 Squats - Side Squats - Pistols 20 Push Ups 10 Strict Pull Ups - Ring Pull Ups - Ring Rows 10 Box Jumps 20 Sit Ups - V Ups - GHD Sit Ups (If you felt good at the first movement in Round 1, do the next movement after the Dash in Round 2). WOD 15 AMRAP 1K Row (Buy In) - Then - 10 HSPU 5 Hang Squat Snatches (135/95)
Aug 22 2018
You control your effort. You control your outcome. Take ownership. You want a PR? Take it. That moment that it hurts, that's your moment - your moment to decide. Afterwards all you have to do is live with your choice. DB Warm Up 20 Presses 20 Lateral Raises 10+10 Flys and Rows High 10+10 Flys and Rows Low 20 Pull Overs 20 DB Swings 20 Snatches (10 Power, 10 Squat) 20 Thrusters 20 Sit Ups 3RM Strict Press WOD 1->10 Front Squats (95/65) Burpee Box Overs (24/20)
Aug 21 2018
Busy day at the gym yesterday! Keep showing up and doing work! KB Warm Up 30 KBS 2R: 5 Presses + 50; OH Walk Each Side 20 Goblet Squats 20 Single Arm Swings 20 Around the Worlds 20 Halos 10 Windmills WOD 50 Double Unders 20 KBS (1.5/1p) 40 Lunges 30 Pull Ups 20 T2B 10 Wall Climbs 3 AMRAP - Rest 3 Min 6 AMRAP - Rest 3 Min For Time - 12min Cap Stimulus: This WOD is inspired by the 2011 CrossFit Games Final. Starting each segment at the top with the Double Unders you'll go as
Aug 20 2018
Welcome to a brand new week! Barbell Warm Up (Empty Bar) 20 Shoulder Presses 20 Muscle Snatches 20 OHS 20 Curls 20 BB Rows 20 Good Mornings 10 Front Rack Stretches 20 Thrusters 8x3 Front Squats (70% - Every 30s) WOD 800m Run 30 Deadlifts (165/105) 400m Run 20 STO 200m Run 10 Sq Clean Thrusters Stimulus: 15-20min. Use the same weight for the entire workout. The Deadlifts will feel light, 1 or 2 sets. The STO should be 2-3 Sets and require a little rest. The Squat Clean Thr
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