Remember that we will be closed on the 24th and 25th BUT, the gym will be open from 9-11 for a 12 days of Christmas WOD with Lloyd and Sara if you want to come out. Also, Monday the 26th… Read more »
Workout of the Day
Thursday, Dec 22nd
Remember that we will be closed on the 24th and 25th BUT, the gym will be open from 9-11 for a 12 days of Christmas WOD with Lloyd and Sara if you want to come out. Also, Monday will be… Read more »
Wednesday, Dec 21st
Today: Strength Deadlift 1RM METCON AMRAP in 10 minutes 10 HSPU 10 Deadlifts (225, 155)
Tuesday, Dec 20th
Today: Strength: 5 RM Ring Dip *Learn how to kip your dip by utilizing your knees *Practice how to do bar dips as well if you have bar muscle ups METCON 21, 15 and 9 Power Cleans (135,95) Ring Dips
Monday, Dec 19th
The Open is near so you are going to see some more skill based classes like you have been the past couple weeks with work on the kip, certain gymnastics moves etc. The goal being to strengthen those movements so… Read more »
Hero WOD Sunday
Hey, it’s hero WOD Sunday. Come in at 10am to get a HERO Wod in with Coach Steve.
Inclement Weather
Inclement weather is approaching not only tomorrow but for what will seem then next 6 month. We used to go off of the school closings but sometimes the schools close and there isn’t anything on the roads at all. So,… Read more »
Friday, Dec 16th
Today: 5 Rounds 7 Thrusters (135,95) 2 Rope Climbs
Thursday, Dec 15th
Today: 15-20 for Pull-up mechanics. A better strict and/or kipping pull-up METCON: AMRAP in 12 minutes of 100 Double unders Row 1000 12 Strict Pull-ups *for those with good strict pull-ups scale up to ring muscle-ups.
Weds, Dec 14th
Today: 15 minutes to establish a heavy Snatch METCON: EMOM for 12 minutes @70 of previously established snatch permorm 1 Power Snatch 1 Snatch 1 Overhead Squat