Brrrrrr
Please use caution when heading out to us today! Freezing temps call for icy roads.
Strength- OTMx 10
1 Power Snatch (60,65,70,75,80%- build based off feel)
WOD- 15 min AMRAP
15 Hang Power Snatch (95/65)
60 DU
15 OHS
30/21 Cal Row
The Chief
Strongman/woman classes begin THIS SUNDAY!
Ladies from 8-9:00am then Men from 9:00-10:00 please be on time and ready to go!
Open Gym 10:00am-12:00pm
It’s going to be an hour packed full of fun! For future reference to those attending class, bring layers and outside accessories as some workout may include things outside!
WOD- “The Chief” 3 mins on 1 min of rest (x5)
3 Power Cleans (135/95)
6 Push ups
9 Air squats
Body armor
We have some good old fashioned hard work for you today. These are the kind of days that will help us get stronger and better. Yes the body armor might be boring and not fun, but it will help! Make sure we are completing each movement perfect!
Body armor- 3 rounds
8 Sumo Deadlifts
8 kneeling Strict press (ea. side)
25 banded good mornings
:20s OH hold (ea. side)
WOD- For Time 1 up to 10
Burpees
T2B
Let's crush goals
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius
Strength - Every 1:30 x 7 Sets
1 Pausing F.S. + 1 Front Squat
55%, 60^, 65%, 70% build based off feel
WOD - 3 RFT
10 C2B Pull ups
10 Front Squats (165/110)
10 Lateral Burpees
Check it out!
Check out Coach Esek and member Aldas while on their amazing trip to the Grand Canyon!
Starting THIS weekend we will be running an adjusted schedule for our open gym session. Due to the Strongman class open gym will now be moved to 10:00am-12:00pm from 1/20/19 - 3/17/19.
STRONG MAN CLASS:
Those who are participating in the class should have already contacted us for confirmation. Our ladies class is BOOKED. We're sorry if anyone was still on the fence, but we are only able to squeeze 12 into these classes due to equipment limitations. Men's class still has 4 spots left! Again, please contact us first to confirm your spot by the end of this week. Payment is due in full by the first class, let us know if you'd like us to charge your account if not please bring cash payments in by Sunday.
Ladies class 8:00am-9:00am
Men's class 9:00am-10:00am
Here are the finalized dates listed below. Note: there is one Sunday where Esek is not available (2/10 there will be no class this day) the class will be extended 1 week due to this.
January Dates: 20th & 27th
February Dates: 3rd, 17th & 24th
March Dates: 3rd, 10th & 17th
Skill - Every 2:00 x 5
6-10 HSPU +
10 Front Rack Lunges
WOD - For Time
50 KB Swings (53/36)
125 DU
2,000m Row
125 DU
50 KB Swings