Tuesday 20/09/14

Dynamic Warm Up- Mobility Prepare for: A.WOD: FOR TIME 100 Double Unders 50/40 Cal Row 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Burpees *Every 2:00 beginning at 0:00, complete 3 TNG Deadlifts (AHAP) (Score is Time) Finisher: FOR QUALITY Accumulate 3:00 in Weighted Plank (45/35)|(35/15) *Every time you break, 30 Bodyweight […]

Read More

Friday 20/09/11

For all those who Died and for All those who fought to save Lives. We Will Never forget  Dynamic Warm Up- Mobility Prepare for: A.WOD: “9/11” For Time of: 2001m Run* (1.25 mile) 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes […]

Read More

Friday 20/09/04

Labor Day Hours: 7a and 9a ONLY.  Dynamic Warm Up- Mobility Prepare for: A. Strength: STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 6-8. (Score is Weight) B.WOD: AMRAP x 10 MINUTES* 2-4-6-8-10…etc Hang Power Snatch (95/65)|(65/45) *After […]

Read More

Thursday 20/09/03

New Fall Saturday Schedule: 0600 Oly 0700 WOD 0800 Yoga/RomWOD 0900 WOD  We will no longer be doing ROM-WOD’s on Thursdays.  Dynamic Warm Up- Mobility Prepare for: A. Skill: EMOM x 10 MINUTES Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups Min 2 – :45 EZ Bike (Nasal […]

Read More

Wednesday 20/09/02

New Fall Saturday Schedule: 0600 Oly 0700 WOD 0800 Yoga/RomWOD 0900 WOD  We will no longer be doing ROM-WOD’s on Thursdays.  Dynamic Warm Up- Mobility Prepare for: A. Strength: BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. […]

Read More

Tuesday 20/09/01

Starting this Saturday and every saturday to follow . 0600 Oly 0700 WOD 0800 RomWoD – Yoga (45-30 Minute session)  0900 WOD  Dynamic Warm Up- Mobility Prepare for: A. WOD: For Time Of: 800m Run Immediately into… 4 Rounds of: 15 KB Swings  70/53  53/35 50 Double Unders Finisher: 3 Sets Of: 1:00 Plank Hold MAX […]

Read More

Friday 20/08/28

Dynamic Warm Up- Mobility Prepare for: A. WOD: For Time of: 150 Wall Balls (20/14)|(14/10) *Every 2:00 including at 3,2,1 go…complete 16/14 Cal Row. Finisher: For Quality. 4:00 Max Hollow Hold* *Every time you rest, complete 10 Alt. Single Leg V-Ups  

Read More

Thursday 20/08/26

Dynamic Warm Up- Mobility Prepare for: A. Strength: Strict Press 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…..no more than 6-8. B. WOD: AMRAP x 15 Minutes 15 Hand Release Push-Ups 30 Butterfly Sit-Ups 60 Double Unders 100m Run ROMWOD Wrist Stretch https://youtu.be/JoxHWUb-SrM […]

Read More

Wednesday 20/08/26

Dynamic Warm Up- Mobility Prepare for: A.WOD: FOR WEIGHT 12-10-8-6 Hang Power Snatch* *Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets. (Score is Weight) Finisher: 5 SETS FOR QUALITY 20 Banded Face Pulls ​https://www.youtube.com/watch?v=7pYAx3pm2YA 5/5 Plate Around the World ​https://www.youtube.com/watch?v=rCeWdnieRjw (No Measure)  

Read More

Tuesday 20/08/25

Dynamic Warm Up- Mobility Prepare for: A. Strength: Deadlift 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) B.WOD: For Time of: 20 Deadlifts (AHAP with Good Mechanics ) 50/40 Cal Bike 20 Bar Muscle-Ups 10 Deadlifts 25/20 […]

Read More