Month: June 2015
WEDNESDAY 7.1.2015 WOD
WARM UP: Teams of 3. Rower is the timer. Complete 2 Rounds P1 Row for 60 sec P2 Alternating SLRDL with single DB P3 Low Box Jump Up and Step Down (may jump higher in second round) Spiderman Hip Drills 60 sec each leg PART 1: STRENGTH Deadlift or Trap Bar 3×1 @80-90% 4×1 @90-100+% …
read more
TUESDAY 6.30.2015 WOD
WARM UP: In teams of 3. Person Rowing is the timer. 2 Rounds of: Row 200/150 m 5 PVC OHS + 5 Pass Thrus (continue until rower is finished) 5 Beat Swings on Pullup Bar + 5 Pushups (continue until rower is finished) Barbell Shoulder MOB 60 sec each side PART 1: OLY 15-17 MIN …
read more
TUESDAY 6.30.2015 KIDS WOD
WU: Simon Says Stretches Skill: Push Press WOD: 10 minute AMRAP: 5 push press, 7 box jumps, 9 sit-ups, 11 jumping jacks Game: Hungry Hungry Hippos Cool Down: Yoga Poses
4TH OF JULY HOLIDAY SCHEDULE
4th of July Holiday Class Schedule: Friday, July 3rd – all classes are on EXCEPT 7pm Saturday, July 4th – 8am & 9am class ONLY Sunday, July 5th – CLOSED
MONDAY 6.29.2015 WOD
In case you haven’t noticed… NEW TANK TOPS ARE IN!! WARM UP: Jog 1 Lap 2 Rounds of: 10/5 Pushups 10 Light Wall Balls 5 Strict Pullups or Ring Rows PART 1: STRENGTH A1. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short. A2. Odd Object Strict Press 5×5 (Football …
read more
