Monday, December 31, 2018

Warm up: 2x Row 300, skip down and back, 6 Spider-Man lunges, 4 inchworms, 6 hip extensions, 4 pull ups, passthroughs.

Strength: 5x5 deadlift (moderate weight)

WOD: 5 rounds for time 

           25/18 cal row

           12 alternating db snatch 50/35

            6 pull ups

New Years Day workout at 9:00am January 1st!! 🎉🥳

NEW WEBSITE

HELLO ALL!!  HOPE EVERYONE IS HAVING AN AMAZING HOLIDAY SEASON!!

WE ARE IN THE PROCESS OF CHANGING OVER OUR SYSTEMS TO HELP US BEGIN CLASSES, AND HOPEFULLY OFFER A BETTER OVERALL EXPERIENCE FOR OUR MEMBERS!

AS PART OF THIS PROCESS, WE WILL NO LONGER BE UTILIZING THIS BLOG. 

WE HAVE A NEW WEBSITE THAT WILL BE A WORK IN PROGRESS FOR A COUPLE OF MONTHS. 

THE NEW WEBSITE WILL ALSO POINT YOU TO YOUR ACCOUNT INFORMATION ONCE YOU ARE REGISTERED AND SIGNED IN. 
YOU WILL BE ABLE TO RSVP FOR CLASSES AND MANAGE YOUR MEMBERSHIP. 
YOU WILL ALSO BE ABLE TO DO ALL OF THIS FROM THE APP. 

IF YOU HAVE NOT DONE IT YET, PLEASE COMPLETE THE REGISTRATION PROCESS AND DOWNLOAD THE APP!

WE ARE AVAILABLE TO HELP WITH ANY QUESTIONS OR CONCERNS! 

Friday, December 28, 2018

Warm up: Row 200, jog down and back, 6 Spider-Man lunges, 6 jump squats, 5 push ups, 10 passthroughs. Repeat 2-3 times.

WOD: Death by 4 cal row and burpees
 
The row will remain 4 cals every min but the burpees will increase by 1 every min.

Min 1: 4 cal row, 1 burpee
Min 2: 4 cal row, 2 burpees
Min 3: 4 cal row, 3 burpees
Min 4: 4 cal row, 4 burpees
Min 5: 4 cal row, 5 burpees

Continue in that pattern until you can no longer finished the allotted burpees within the min.

MUST RESET YOUR ROWER BEFORE EACH MIN!

Wednesday, December 26, 2018

Warm up: Bike 10 cals, skip down and back, 10 toe kicks, 5 inchworms, 5 jump squats, 10 v ups, 10 passthroughs. Repeat...

WOD: 25 min emom
           10 cal row
           10 burpees
           10 toes to bar
           10 cal bike
           10 box jumps 24/20

Monday, December 24, 2018

 Group warm up

WOD: 12 Days of Christmas
            For time
            1 Clean and jerk 155/105
            2 handstand push ups
            3 burpee box jump overs
            4 front squats 155/105
            5 Kbs 55/70
            6 cals on bike
            7 pull ups
            8 deadlifts 155/105
            9 wallballs 20/14
           10 cals on rower
           11 Ghd sit ups
           120 double unders

Merry Christmas everyone!! Enjoy your family and friends! 

*There will be no programming for Christmas Day*

Friday, December 21, 2018

Warm up: 2-3 times... Row 200m, skip down and back, karaoke down and back, 6 Spider-Man lunges, 6 jump squats, 10 pvc shoulder press, passthroughs, 20 single unders

WOD: 30-20-10
            Wallballs 20/14
            Bike cals
           50 double unders after each round
           or 1 min of attempts.

*women bike 21-15-7 cals

MONDAY 10:00am we are doing the 12 days of Christmas workout! Join us for a fun festive workout!

Wednesday, December 19, 2018

Warm up: Your choice. The workout is an active recovery workout so just get warm and loosened up.

WOD: Actice recovery
            20 min at a mild pace
            300 m row
            18 step ups
            15 cal bike
            25 sit ups
            Run down and back 2x
            Lunges down
            overhead plate carry back

Tuesday, December 18, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 10 goodmornings, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms, 2 strict pull ups. 

Banded hip stretches. 

Strength: Front Squat 6x3

WOD: 10 min amrap
            20 dumbbell snatches 50/35
            15 box jump overs 24/20
            10 pull ups 

Monday, December 17, 2018

Warm up: 2x’s through... Row 300, skip down and back, Bear crawl, Spider-Man lunges, small and large arm circles,  jump squats, passthroughs.

WOD: 10 rounds
            10 burpee ball slams 50/30
            250/200 m row

*Burpee ball slam- burpee facing your ball. Once you bring your feet back under you perform a ball slam. You do not have to stand all the way up in your burpee before picking up your ball.

Friday, December 14, 2018

Warm up: 2x... Jog down and back, skip down and back, high knees down, butt kickers back, 6 Spider-Man lunges, 3 inchworms, 5 jump squats, 5 v-ups, passthroughs.

Crossover symmetry

WOD: 20-15-10-5
           Box jumps
           Toe to bar
           Cal row

Wednesday, December 12, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 20 Min EMOM
           ODD: hang power clean 
                     power clean 
                     squat clean
         EVEN: 3 strict pull ups 
                     5 push ups 
                     10 lunges 

Tuesday, December 11, 2018

Warm up: 2x: Row 200, karaoke down and back, 6 Spider-Man lunges, 3 inchworms, 10 toe kicks, 6 kbs, 6 v-ups, passthroughs.

WOD: 2 rounds for time
           25 slamball over the shoulder 50lb (see video)
           32/25 cal row
           25 kbs 55/35
           25 sit ups
           32/25 cal bike
EMOM 3 burpees
When time starts perform 3 burpee then begin the first movement. At the top of every min for the remainder of workout stop where you are and perform 3 burpees.

https://youtu.be/Nwd-5fuLm3k

Monday, December 10, 2018

Warm up: 3 times... jog down and back, butt kickers down, jogging high knees back, skip down and back, Bear crawl, Spider-Man lunges, 10 gob squats, 10 passthroughs, goodmornings.

Crossover symmetry.

Strength: 5x5 strict press

WOD: 15 min AMRAP
            60 double unders (90 sec attempts)
            30 wallballs 20/14
            15 deadlift 185/135

Friday, December 7, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.

WOD: For Time
           1,000 m row
           100 double unders
           7 rounds of Cindy
             5 pull ups
            10 push up
            15 air squats

Tuesday, December 4, 2018

Warm up: 2 rounds jog down and back two times, Bear crawl, 5 firehydrants per leg, pigeon stretch, 5 empty bar power cleans, 5 push press.

WOD: 12 min amrap
            15 air squats
            7 power cleans 115/85
            5 handstand push ups
            12/9 cal bike

Put knees or toes on box for a modified handstand push up. See video.  https://youtu.be/YkhMUMfq1V0
           

Monday, December 3, 2018

Warm up: Bike 7 cals, jog down and back, high skips down and back, 8 spider man lunges, 4 inchworms, 8 kbs, 8 jump squats, passthroughs, 5 jumping pull ups.

Strength: power cleans
               4x3  5x2

WOD: 15-13-11-9-7-5-3
            Kbs 55/35
            Box jumps 24/20
            Pull ups
            Gob squats 55/35
            Sit ups
            Cal row