March 22, 2019

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. *20 Minute Time Cap*

March 21, 2019

A) E2:30 for 12:30 (5 sets): Performance: 1 Conan/Direction (30″ box or higher) Fitness: 2-4 Wall Walks B) :60/:60: A) 7 Sets: AMRAP of: 5 Pullup 10 Air Squat Rest additional 2 minutes B) 7 Sets: AMRAP of: 5 HSPU/5 Heavy DB Press 10 Donkey Kicks

Nutrition Challenge – and WOD for 3/20/2019

CLICK HERE TO SIGN UP NOW!! Price: $99.00 Special Guest Coach Ginny King is running a new NUTRITION CHALLENGE. Meet Ginny and get more info this Saturday March 16, 2019 at 9am in the gym! This 28-day challenge begins March 23rd and is led by dietitian/nutritionist Ginny King.  Start and end the challenge with an InBody scan to learn what you’re truly made of: body fat %, muscle mass, etc. You will receive meal plans, Read more…

March 19, 2019

WOD for Tuesday March 19, 2019 A) Front Rack Step Up: E2M for 10 min: 5 reps/side @ 3011 Performance: BB Fitness: DB’s B) 6 Sets for Times: Performance: 10 Thrusters (115/75) 30 DU 10 T2B Rest :90 Fitness: 10 DB Thrusters 40 Single Unders 20 Situps Rest :90

WOD for Monday 3/18/2019

Workout of the Day for Monday 3/18/2019   Performance- :60 Work/:60 Rest Set 1: Airbike@80-90% x 7 Rounds Rest Additional 2min Set 2: Row@80-90% x 7 Rounds Rest Additional 2min Set 3: Airbike@80-90% x 7 Rounds Rest Additional 2min   Fitness- :60 Work/:60 Rest Set 1: ROW @80-90% x 7 Rounds Rest Additional 2min Set 2: AB @80-90% x 7 Rounds Rest Additional 2min Set 3: ROW @80-90% x 7 Rounds Rest Additional 2min

Friday 3/15

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.

Thursday 3/14/2019

A1) Dumbbell Bench Press: 4 Sets of 12-15 reps; Rest :30 A2) Trap-3 Raise: 4 Sets of 8-10/arm @3011 tempo; Rest 2min B) E5M for 20min: Performance- 5 Power Clean (155/115) 10 Lateral Burpee OB 15 Cal AirBike Fitness- 10 Burpee 15 Russian Swing 20 Cal Row

Wednesday 3/13/19

A) E2M for 8min: Performance- 8 Alt. BB Reverse Lunges Fitness- 8 Alt. DB Rack StepUps B) :90work/:90rest: Performance- A. 5 Burpee + 10 Wall Ball B. Max Meter AirBike C. 5 C2B Pullup + 10 Alt. Pistols D. Max Calorie Row Rest Additional 3 minutes A. 5 Burpee + 10 Wall Ball B. Max Meter AirBike C. 5 C2B Pullup + 10 Alt. Pistols D. Max Calorie Row Fitness- A. Max Calorie Row B. Read more…

Tuesday 3/12/2019

A) Deadlift: E2:30 for 15 min: 6 reps; Ascending B) PERFORMANCE: 3 RFT: 7 Strict Muscle Up (Sub 15 Strict Pullup + 15 Ring Dip) 50 Air Squats 1,000 Meter Row Fitness: 5 RFT: 10 Pullups 30 Air Squats 20/15 Cal AirBik

March 11, 2019

A) E4M for 16 min: 15 Russian KBS (70/53) 10 Burpee (fit= NP Burpee) Max Cal AB in Remainder of :90 (fit=Row) B) Rest 10 min C) E4M for 16 min: 15 Russian KBS (70/53) 10 Burpee (fit= NP Burpee) Max Cal AB in Remainder of :90 (fit=Row)