Open sign up?!

February 11, 2019 by Domenique DeRosa

Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing — Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.” - Marcus Aurelius

Did YOU sign up for the Open yet?! What are you waiting for!? Sign up by THIS FRIDAY!

Strength - OTM 1 Squat Clean and Jerk

Percentages needed 70, 75, 80, 85, 90% of 1RM

WOD - For Time

21-15-9

KB Swings (70/53)
Box Jump Overs
Front Squats (135/95)

Hey friday!

February 08, 2019 by Domenique DeRosa

No 9:30am class today, also Strongman class is cancelled this Sunday as well. Open gym will still be held from 10:00am -12:00pm

“What you dwell on, is what you become.” - Oprah Winfrey

Rowing Conditioning - 3 Rounds

Start each row on the 2:00 marks. M/400m Row W/330m Row

0:00 - Moderate pace
2:00 - WOD pace
4:00 - Sprint

WOD - 20 min AMRAP

75 Wall Balls (20/14)
60/45 Cal Row
45 T2B
30 Burpee Box Jump Overs (24/20)
15 Ring MU (45 C2B pull ups)

AMRAPs

February 07, 2019 by Domenique DeRosa

Today and tomorrow (Friday) the 9:30am classes are cancelled

“Success is the ability to go from on failure to another with no loss of enthusiasm.”- Winston Churchill

WOD - For Total Reps

5 min AMRAP

27/21 Cal Row

27 Thrusters (115/80)
27 C2B
5 min Rest

5 min AMRAP

21/15 Cal Row

21 Thrusters (95/65)
21 T2B
5 min Rest

5 min AMRAP

15/12 Cal Row

15 Thrusters (75/55)
15 Pull ups

More climbs!

February 06, 2019 by Domenique DeRosa

Reminder no 9:30am classes this Thursday and Friday

Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!

https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing

WOD- For Time

1 ———> 10
DB Goblet Squats (50/35)
30 DU

Skill- 5 RNFT

2 Rope Climbs
8 DB box step ups
12 HSPU

Important info!

February 05, 2019 by Domenique DeRosa

If you did not receive our email that was sent out yesterday please contact us so we can forward it to you. Check your spam folder as well in case it went straight there.

ADJUSTED SCHEDULE - Thursday & Friday this week (2/7 and 2/8) there will be NO 9:30am classes. We apologize for any inconvenience.

THE OPEN is right around the corner!! This year we will be spicing things up a little bit…Undertow style…more details to come! Fill out the google sheet if you plan on competing with us every Saturday night during the 5 weeks as well as your T-shirt size.

https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing

WOD - 16 min AMRAP

30 Hang C&J (50/35)
25/18 Cal Row
20 Lateral Burpees
15 Deadlifts (245/165)