Thursday 190314

Dynamic Warm Up – Mobility Prepare for.. A:  WOD: “Dot Dot Dot” 30 seconds on 30 seconds off 5 RDS of each then 2 min rest in between stations Station 1 Barbell Rollouts max effort Station 2 Assault Bike max effort Station 3 DB Goblet Lateral Lunges 40/30 ROM WOD: Twisted Cross Eagle Saddle or […]

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Wednesday 190313

Dynamic Warm Up – Mobility Prepare for.. A: Strength Back Squat – 5 x 3 B: WOD: For Time: 12 Strict Pull-ups 24 Sumo DLHP 95/65lbs 200 m run 9 Strict Pull-ups 18 Sumo DLHP 400 m run 6 Strict Pull-ups 12 Sumo DLHP 600m run 3 Strict Pull-ups 6 Sumo DLHP 800m run Cool […]

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Tuesday 190312

Congrats to the weekly winners for 19.3: Theme/Costume – Craig and Sheri P Performance – Morgan M Spirit of the Games – Lane W Dynamic Warm Up – Mobility Prepare for.. A. Coach/Teach – Handstand Walk B. WOD:  3 Rounds: :60 Max Distance Handstand Walk Rest :60 :60 Max Rep Burpee Box Jump 24/20″ Rest […]

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Monday 190311

Dynamic Warm Up – Mobility Prepare for.. A:Strength 6×2 Snatch Drop and Reset (work up to around 85%) Weighted Ring Dips 6×5 AHAP B: WOD  4 Rounds: 20 Wallballs 20/14, 14/10, 10/8 20 Dumbbell Push Press 50/35lbs 20/12 Calories on Bike Cool Down 5 min 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. […]

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Friday 190308

This weeks theme for Friday Night Throwdown is 60-70′ Bring you best RETRO … Heats sign ups start at 5:30pm Dynamic Warm Up – Mobility Prepare for.. WOD: CF Open 19.3 For time: 200-ft. dumbbell overhead lunge 50/35 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 Minutes CF Open […]

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Thursday 190307

This weeks theme for Friday Night Throwdown is 60-70′ Bring you best RETRO … STRIKING Class @6:15 Dynamic Warm Up – Mobility Prepare for.. Skill-Strength: Coach Stone over the Shoulder Stone Over The Shoulder [With D Ball] WOD A: E2Mo2m 4 rds 200 m Ski Erg 5 Stone over Shoulder B:E2mo2M 4 rounds of: 20/17 […]

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Wednesday 190306

Dynamic Warm Up – Mobility Prepare for.. A:Strength 20 min E2MOM Front squat 5-5-3-3-3-1-1-1-1-1 reps B:WOD Run 1 mile Cool Down 5 min 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.  

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Tuesday 190305

19.2  Winners Costume: Bailey C Spirit of the Open Mae Q Performance: Brook D Pick up your prizes Wednesday from the office. Dynamic Warm Up – Mobility Prepare for.. A:WOD Complete as many rounds as possible in 10 minutes of: 3 Bar muscle-ups 12 Push presses, 135/95, 115/75, 95/55 50 Double-unders Then Flush 20-30 minutes […]

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Monday 190304

Dynamic Warm Up – Mobility Prepare for.. A: Strength  15 min E3MOM Teams of 2 5×3 Squat Clean Drop and Reset (Start around 60% working up to 80%) B: WOD AMRAP 4:00 15 Air squats 10 Kettlebell Swings Green/Blue, Blue/Yellow Yellow/Orange 2 min rest Then 21-18-15-12-9 Push Ups Overhead Squats 135/95, 115/75, 95/65, 75/55 Scale: […]

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Friday 190301

Sign up for  heats starting at 5:30 pm ,  come join the fun. Structura will be here at 5:00-7:30 pm working on all athletes Its Blackout Friday  so rep your best Black. Dynamic Warm Up – Mobility Prepare for.. A: WOD CF Open 19.2 old 16.2 RX Beginning on an 8-minute clock, complete as many […]

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