WOD Monday February 15th

Warm up: 2 minutes on a thing / 12 GHD Raises / 12 GHD sit ups / 12 Kang squats Deload Total: Back squat: 3 x 3 @ 80% Press + Push press: 3 x 3 @ 80% Deadlift: 2 x 2 @ 80% 2. For time: 400 Meter run 40 Burpees *We Are DoingContinue reading “WOD Monday February 15th”

WOD Tuesday February 9th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Strict Press + Push press: 2 x 2 each @ 95% 2. 3 Rounds for time: 1 Rope climb 10 Deadlifts @ 225 / 153 1 Rope climb 20 Box jumps 1 Rope climb 300 MeterContinue reading “WOD Tuesday February 9th”

WOD Tuesday February 2nd

Warm up: 2 Rounds: 12 Push ups / 12 Mountain climbers Strict press + Push press 3 x 3 reps each @ 90% 2. Tabata intervals for These 4 Movements: Seated plate press Sit ups Kettlebell snatch ( 4 rounds each side, alternate each round ) Kettlebell push ups ( both hands on the ballContinue reading “WOD Tuesday February 2nd”

WOD Tuesday January

Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups Strict Press + Push press: 2 x 5 each @ 87.5% 2. Every minute on the minute for 12 minutes: 2 Reverse burpees 8 Kettlebell swings 10 Air squats ( All movements every minute )  

2021 Winter Strength cycle

2021 Strength cycle:   Week 1   Monday: Back squat: 3 x 5 @ 80%   Tuesday: Strict Press + Push press: 3 x 5 @ 80%   Wednesday: Conditioning   Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )    Friday: Deadlift: 3 x 5 @ 75%   Week 2   Monday: BackContinue reading “2021 Winter Strength cycle”

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.   Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading