We will be closed on Thursday. Classes will be held at 9am on both Weds the 23rd and Friday the 25th. Today: 4rds 400m run 10- v-ups 10- ring rows
Dan Broughton
Saturday the 19th
Classes will be held at 9am on both Weds the 23rd and Friday the 25th. Teams of 2: Partner WOD 100- wall balls 100-burpees 100-air squats 100- sit-ups
Saturday Nov, 19th
Thanksgiving schedule is as follows: November 23rd: 6am/930am as well as 3:30 and 4:30 classes Thanksgiving is closed Black Friday the 25th. 9/10 am ONLY Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead… Read more »
Holiday Survival guide
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 »
Friday the 18th!!!
Today : 16min AMRAP 200m farmers carry 15 T2B 10 box jumps
Friday, NOV 17th
Guys, we can all agree that sometimes the WOD crushes us and we’re not crushing it like we want to some days. When you’re behind it sucks to see people cleaning up and doing there own thing when we’re still… Read more »
Thursday, NOV 17th
Today: Skill: Spend 15 minutes working on your kip. Focus on a connected, tighter body that will help you be more efficient. 3 Rounds for time of: 400m run 15 Knees-to-elbows 15 R-arm KB Snatch (53,35) 15 L-arm KB Snatch
Weds NOV 16th
Today: 7 min. of burpees 3min. rest 30 wall balls
Weds NOV 16th
Today: Press 2RM METCON 3 Rounds for time: 5 bar muscle ups 8 burpees 20 Squats
Tuesday Nov 15th
Today: Strength Max Thruster from the ground. *Clean to Thruster Then For time: 100 Double-unders 50 Kettle bell swings 53/35 25 Thrusters 95/65
Today's WOD
Saturday, May 18th
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
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