Workout Of The Day

  • Pre-Thanksgiving Day Wod πŸ¦ƒπŸ¦ƒπŸ¦ƒ


    Please remember today's class schedule 930 and 430 classes only ,

     1.Warm up 

    2. 

    Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

    For Time:

    Angie's House
    20 Pull-ups
    20 Push-ups
    20 Sit Ups
    20 Air Squats

    Helen's House
    400 m Run
    21 Kettlebell Swings 53/35
    12 Pull-ups

    Fran's House
    15 Thrusters 95/65

    Nancy's House
    400 m Run
    15 Overhead Squats 95/65 lbs

    Grace/Isabel's House
    20 Ground To Overheads 95/65 lbs

    Kelly's House
    400 m Run
    30 Box Jumps 24/20
    30 Wall Balls 20/14

    Post total time.



  • Who doesn't love heavy squats 😁😁😁

    1.Warm up 


    Pay special attention to 

    Hips and ankle  mobility 

    2. 30 min to find 1RM Back Squat 

    3. 

    "Annie"

    50-40-30-20 and 10 rep rounds of:
    Double-unders
    Sit-ups

  • Opens are close 😁

    1.Warm up  

    2. 

    3 rounds not for time 

        10 KB swings 70/52 Russian 

         10 sit ups 

         10 Hang cleans 95/65 

    3.

    16.1

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

  • Saturday team special

    Saturday's class 11/18/17

    Free Partner Class 

    Open to the public 

    7 Rounds for Time   30 min cap
    9 Burpees
    9 Box Jumps (24/20 in)
    9 Pull-Ups
    9 Thrusters (95/65 kg)
    9 Toes-to-Bar

    Grab a partner πŸ™ŒπŸ»πŸ’ͺπŸ»πŸ™ŒπŸ»πŸ˜

    Partner 1 will complete 9 burpees TAG πŸ™ŒπŸ» Partner 2
    Partner 2 will do 9 burpees , so on through all prescribed movements

  • 17.5 πŸ˜œπŸ‘πŸ»πŸ˜

    1. Warm up 

    2. 3 rounds not for time 

    500m row  10 push ups 

    3.

    17.5 

    10 rounds for time of:
    9 thrusters, 95 lb.
    35 double-unders

    40min time cap 

  • A little bit of this and a little bit of that

    1.Warm up

    2. Interval Training 

    E2MO2M 24 min 

    Ski 10/7 cal 

    Row 200/140m 

    Bike .5/.3 miles 

    Any time left over in each interval is used to complete as many wallballs as possible  

    At the end of 1 full cycle (ski/row/bike) 60 sec rest 

    3. Immediately followed by 

    10 min to find max Squat clean 


  • Tis the season for sleds

    1. Warm up 

    2 . 

    3 rounds not for time 

    10 mountain climbers 

    10 box jumps 30/24"

    10 KB swings 52/35 

    3.

    Skill work 

    Push- pull sled skills 

    4.

    3 Rounds for time 

    10 Squats cleans 135/95 

    25 yrd plate push 45/25

    10 T2B 


  • Time under tension

    1.Warm up 

    2.

    3 rounds each movement is at a controlled speed of 

    Down 3 sec 1sec pause up 3 sec 1 sec pause 

    10 reps Push press 

    10 reps back squat  

    10 reps bench press 

    All 3 movements are completed at 40% of 1RM Push press 

    3. 

    Complete as many rounds as possible in 12 minutes of:
    10 Burpees
    25 Double-unders

  • Pick things up .... 😁πŸ’₯πŸ’ͺπŸ»πŸ™ŒπŸ»

    1.Warm up 

    2. 30 minutes to find 1RM Deadlift 

    3. 

    5 rounds for reps of:
    1 minute of box jumps, 24/20-in. box
    1 minute of wall-ball shots, 20/14-lb. ball
    1 minute of rowing (calories)

  • Time to get heavy !

    1. Warm up 

    2. 30 min to find new 1RM Front Squat 

    3. 

    3 Round for time 

    5 power cleans 135/95 

    10 Front squats 135/95

    5 push jerks 135/95

    20 pull ups 

  • 17.4

    1. Warm up 

    2. 800m -Jog 

    Then 

    3 rounds not for time 

    10 Push press 45/35# 

    10 pendly row 45/35 

    10 Front squats 45/35 

    3. 

    17.4

    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts, 225 lb./155
    55 wall-ball shots, 20-lb./14 ball to 10/9ft. target
    55-calorie row
    55 handstand push-ups

  • πŸ’€ by 😜

    1. Warm up 

    2. Death πŸ’€ by Burpees 

    30 min cap 

    3. 

    10 min AMRAP 

    20 Double unders/ 40 singles  

    20ft sprint 

    10 pull ups / 10 T2B 

    20ft sprint 

    Every round alternate between pull ups to t2b 


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