Month: January 2017

Don’t forget we are having a farewell WOD for Serena on Saturday at 9am with a potluck after the WOD.  Hope to see you all there! Warm Up: Tabata: Jumping Squats V-Ups Push Ups Banded Side Steps Strength: Clean 1-1-1-1-1-1 …

Friday WOD 1/20/17 Read more »

Don’t forget we have Yoga tonight at 6:30pm 🙂 Warm Up: Tabata: Moutain Climbers Air Squats Plank Hold KB High Pulls WOD: For Time: 27-21-15-9 reps of: Power Snatch (95/65) Burpees Calorie Row

Warm Up: Tabata: Feet to Hands Hollow Rocks OH Squats Behind the Neck Press Strength: OH Squat 5-5-5-5-5 WOD: 9 min AMRAP: 10 Burpee Box Jumps (24/20) 15 Deadlifts (145/105) 200m Run

Don’t forget our Progenex rep will be at the gym tonight for the 4:30pm, 5:30pm, and 6:30pm classes with samples of their pre-workout and recovery flavors and will be able to answer any questions you might have about their products.  Come say …

Tuesday WOD 1/17/17 Read more »

Don’t forget we have a modified schedule today due to the holiday. We will only have a 8:30am, 11:30am, and a 5:30pm Warm Up: Tabata: Burpees Atomic Sit Ups Air Squats Push Ups Strength: Strict Press 3-3-3-3-3 WOD: For Time: …

Monday WOD 1/16/17 Read more »

Warm Up: 2 Rounds: 100m Jog 10 Push Ups Bear Crawl Length of Rig 10 Split Squats Broad Jump Length of Rig 10 Hollow Rocks WOD: 4 Rounds For Time: 400m Run 20 KB Snatches (53/35) 30 DU’s (2:1 singles) …

Saturday WOD 1/14/17 Read more »

Warm Up: Tabata: Mountain Climbers Banded Side Steps OH Squats Drinking Birds Strength: Snatch 1-1-1-1-1-1 WOD: 7 min AMRAP: 7 Power Snatch (115/75) 7 OH Squats (115/75) 7 Burpees

Warm Up: Tabata: Burpees Plank Hold Lateral Hurdle Jumps Banded Goodmornings WOD: 14 min AMRAP: 12 Deadlifts (185/125) 14 Toes 2 Bar 16 Box Jumps (24/20)

Warm Up: Tabata: Jumping Lunges Push Ups Flutter Kicks Banded Side Steps Strength: Front Squat 5-5-5-5-5 WOD: 8 min AMRAP: 30 DU’s (2:1 singles) 20 Sit Ups 10 Push Press (115/75)

Warm Up: Tabata: Feet to Hands KB Hight Pulls Single Leg Deadlifts Kip Swings WOD: For Time: 1000m Row 30 KB Swings (53/35) 30 Burpees 30 Pull Ups 400m Run Cash Out: Hollow Rock Tabata *8 rounds of 20 seconds …

Tuesday WOD 1/10/17 Read more »