WOD for Monday 4/2/18

A1) Dual Dumbbell Pronated Bench Press: 6-8 x 3 @30X1; Rest :30 A2) Single Arm Farmers Walk: 1 Length each arm with Heavy DB; Rest :90 B1) Strict Dips: 6-8 x 2 @ 31×1, rest :30 B2) Hollow Body Hold: Accum  30 second hold, rest :90 C) WOD: 30-20-10 Row Read more…

WOD for Wednesday 3/28

Performance: EMOM 6min- Hang Snatch + OHS E2M for 10 min- Snatch 3 RFT: 10 Slam Ball over Bar 10 T2B 15 BJSD Rest 4 min 3 RFT: 10 MedBall Clean 15 Tuck Crunch 300/250m row   Fitness: 3 RFT: 10 wallball 15 Tuck Crunch 20 Alt Russian Stepups Rest Read more…

WOD for Tuesday 3/27/2018

PERFORMANCE- Strength: Close Grip Bench Press – 5-3-3-1+, Rest 3min Btwn Sets WOD: EMOM 16: odd: 12-15 Burpees even: 5 Power Clean tng (155/105) FITNESS- Strength: Close Grip Bench Press – 5-3-3-1+, Rest 3min Btwn Sets WOD: EMOM 16: min 1: 10 Burpees min 2: 10 DB Hang Clean and Read more…

OPEN GYM TODAY!

Coach Nick S. will be running an open gym today: Sunday March 25th from 1:30pm to 2:30pm. Big thanks to everyone who stopped by to help clean and move equipment yesterday and today.  You all rock!!