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 »
Come in and get your HERO WOD in today with Steve and Crew!
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 »
This will really help to work out those crunches you probably developed from overhead squats. You will need a lacrosse ball and a hard floor Notice the pink tape on my back, for those of you who are anatomically challenged,… Read more »
Today: Open gym from 10-12
Today: Teams of three. Relay for total time. Pick the best teammate for each station Station 1. 21, 15 and 9 thrusters/pull-ups (95,65) Station 2: 150 wall balls (20,14) Station 3: 21, 15 and 9 cleans and ring dips (135,95)… Read more »
Class will begin at 9am today and go until complete. If you’d like to bring something to share with everyone that would be lovely. See you there! Today: “DT” 5 rounds for time 12-9-6 of Deadlift (155, 105) Hang Power… Read more »
Veterans Day tomrrow will have a 9am WOD and potluck afterward. Bring something to share if you’d like. See you there! Today: Strength: Bench Press for a heavy 10 rep METCON 5 rounds Row 250m 10 Burpees *rest as needed… Read more »
Find a friend that owes you money or that beat you in the last WOD, and have fun working the kinks out in the calves this week! You will need a bar with at least 25lb plates on the end… Read more »
Strength Deadlift 3-3-3-3-3 Take 2-3 minutes rest between efforts METCON 3 Rounds for time: 10 Deadlifts (275,185) 50 Double-unders
Please join us today for open gym from 10 am- 12 noon. We will see you then!