Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/6 Calories Biked 8 Gorilla Rows (53/35) 6 Toes-2-Bar 24 Speed Skips For Score Strength: Deadlift 3-3-3 @ 85% For quality in maintaining position throughout …Or… Make-up a Lift 1-rep max For max load Flexibility/Mobility: T-spine mobility –...Read More
Congrats to “The Troop” for winning 3rd Place in their bracket at the KO in the OK! Fun times with fun people! Conditioning: “This is a lot” 2-minutes of: Max Calories Biked …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball...Read More
Strength: Make-up a Lift 1-rep max For max load …Or… Clean 3-3-3 @ 85% For quality in the receiving position Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (20/14) @ (12/11′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible...Read More
Congratulations to Michael Rodriguez winning the free month for completing the online survey! FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith Conditioning: Partner WOD 15-minute AMCAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 25...Read More
Gym closed Monday, Jan. 1, for New Years! Tuesday classes, Jan. 2, will ONLY be at 0900 and 1200. Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/7 Calories Biked For...Read More
Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200. Conditioning: Complete as many rounds and reps in 4 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/10...Read More
Bike Skill: 10 x 10 seconds all out, 60 seconds rest For max calories Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups...Read More
There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy. Conditioning: Partner WOD Complete as many rounds and reps as possible...Read More
“To lift, or not to lift? That is the question.” There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy. Option...Read More
