Wednesday 1/16/19

A) Performance- 5 Sets: 3 Russian Dips 3 Dips from same station Rest 2 min Fitness- 5 Sets: 6-8 Dips @ 1111 :30 FLR Rest 2 min B) Performance- 4 Sets @ 95% :15 AirBike Sprint for Max Cals Rest 2:00 b/t Rest 5 min 4 Sets @ 95% :15 Read more…

Tuesday 1/15/2019

A) Back Squat: 5 sets of 5 reps; Ascending from 70-80%; Rest 2 min b/t sets. B) Performance- 4 RFT: @ 80%: 12 T2B 16 Pushups 18 Russian KBS (70/53) Rest 3 min, then … 4 RFT: @ 80%: 12/10 Cal Row 10 Burpee 8 Ring Dips Fitness- 4 RFT: Read more…

WOD for Monday 1/14/2019

There is no kids class today. A) Barbell Reverse Lunge: 6 sets of 12 alternating reps; Rest 2 min b/t B) Alotta Tabata: 8 Rounds of :20/:10, with 1min Rest btwn stations: Airbike Cals DB Push Press Situps Walking Lunge Steps Burpees

WOD for Tuesday 1/8/2019

  A) (w/ Band if needed): Performance: 5 Sets 2 Strict Ring C/U 1 Strict MU 2 Pausing Ring Dip (2s @ bottom) Rest 2 min Fitness: 6 Sets 4 Mixed Grip Pullups Switch Grip each round Rest :90 b/t sets B) Performance: 8 Sets of  :10 AirBike Sprint for Read more…

WOD for Friday 01/03/2019

Strength: 4 Sets: 6 Split Squat/leg 15 Banded Face Pulls   Workout of the Day: Performance- 3 Rounds for Time: 10 Power Clean (135/95) 10 HSPU -REST 3 MIN- 3 Rounds for Time: 10 Front Squat 10 Bar-Facing Burpees Fitness- 3 RFT: 20 Kettlebell Swing 15 NP Burpee -Rest 3 Read more…

WOD for Thursday 1/3/2019

A) Halting Snatch Grip Deadlift: 3-4 Reps x 3 Sets; Rest :90 B) Power Snatch: 1 Rep E2M for 14min. C) Workout of the Day: Performance: 4 RFT- 18 Cal Row 12 DB Squat Cleans 50/35 6 Bar MU Fitness: 5 RFT- 10-12 Cal AB 7 Single Arm DB Thruster/side Read more…