Strength: Alt EMOM 14 Odd – 1 Hang P. Snatch + 1 P. Snatch + 1 Squat Snatch Even – 10 TTB WOD: AMRAP 12 15 Wall Ball 10 HRPU 5 Dual KB deadlift 70/53 200m run w/ med ball
Gymnastics Strength: 10/9/8/7/6/5/4/3/2/1 Strict Handstand WOD: Death by burpee to 6″ target: Starting with 1 burpee, every 30s complete 1 additional burpee until failure 0s – 1 burpee 30s – 2 burpee 60s – 3 burpees ect
We are closed for Easter Sunday today! Enjoy the day off with friends and family!
Strength: Snatch Grip Deadlift 5×4 (focus on chest and hips rising at the same time) WOD: 3RFT 30 double unders 20 alt. DB snatch (50/35) 10 TTB 5 Strict pull ups
**New Program** A new month is upon us which means we will be starting an entirely NEW program this month. This new program will also be brought to you by a new programmer, Coach Craig. Don’t you worry though, Coach… Read more »
January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »
Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Not only does this movement work on opening the hips, but it challenges our ankle flexibility as well. Find a post, position yourself behind it and take a wide side lunge stance with your legs. Descend down to one side;… Read more »
EAT BEFORE Be sure to have something to eat before you go to a party. Having a small snack before you go will help prevent you from overindulging on treats at the party. Try reaching for something that has protein,… Read more »
Please join us for open gym from 10am – noon!
ANNOUNCEMENT: there will only be a 9:30am class tomorrow, February 17th, due to Presidents’ Day