June 28, 2019

Another Great Week!

No Saturday Classes

DB Warm Up

Bench Press

7x1 (85-90%)

WOD

Teams of 2

1000m Row (Buy In)
- Then - 
5 Rounds (Split Reps Evenly)
40 Sit Ups
30 WallBalls
20 Hang Power Cleans (135/95)

June 27, 2019

Saturday - No Classes

July 4th - 10:30AM Doors - 11AM WOD Start

WOD

10 AMRAPS
10 BB Curls
5 BB Roll Outs
10 Strict Press (95/65)
10 HP Cleans (95/65)

10 Ring Rows
10 Box Jumps
10 Box Step Ups (50/35)

5 Muscle Ups (Banded if needed) 
50 Bike Reps
100' Bear Crawl (or...

June 26, 2019

Hump Day!

Barbell Warm Up

12 OTM - Alternating
- 10 Burpees
- 3 Power Snatches (Increasing)

WOD

12 AMRAP
8 Squat Snatches (95/65)
8 Pull Ups

June 25, 2019

Awesome Job yesterday!  Thanks to everyone covering and helping out to make my vacation possible!

Saturday - No Classes

July 4th - 10:30AM Doors - 11AM WOD Start

DB Warm Up

Tabata Row Warm Up

WOD

18 AMRAP
3 Wall Climbs
15 KBS (1.5/1p)
30 Double Unders (15 Attempts)

June 24, 2019

Welcome to a brand new week!

Dmac's on Vacation this week and next so there will be NO 11AM Classes 6/24-7/5

1RM Front Squat

WOD
"The Chief"

3 Min - 5 Rounds

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats 

- Rest 1 Min - 

June 21, 2019

It's been an awesome week!  Rainy, Hot, Humid, Tough.  We did a lot of new and cool things yesterday.  They weren't easy but you gave it your best.

Every challenge, every obstacle, makes you better.  Better tomorrow.

There will be no 11AM Classes for the next 2...

June 20, 2019

Yesterday was BRUTAL.  Just terrible.  Hard, long, tough workout that was even worse bc of the heat.  But you did it.  You gave it all you had and you're coming back for more.  Way to be.

Today's workout is going to have several items we haven't done...

June 19, 2019

Half way through the week!  

DB Warm Up

WOD

5 Rounds
50 Double Unders
20 Push Ups
10 OHS (95/65)

4 Rounds
10 Hang Power Snatches (95/65)
10 HSPU
10 Box Jumps

3 Rounds
30 Sit Ups
15 FR Lunges (95/65)
10 Ring Dips
 

June 18, 2019

Awesome work on a hard set of squats yesterday!

Barbell Warm Up

Tabata Row

10 OTM
3R: 3 C&J
3R: 2 C&J
4R: 1 C&J
**Double Jump TAG Reps**

WOD

"Grace"

30 C&J (135/95)

June 17, 2019

Welcome to a brand new week!  We're headed into a new cycle of lifting.  We'll be hitting some Rep Maxes and start to cycle some heavy Front Squats as well.  Summer is just around the corner so it's time to lock it down and get to work!

10RM Back Squat

WOD

5 Rou...

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