ThuRsday 05/19

Warmer weather is here (to stay we hope!) which means more time outside on the road within wods. PLEASE take caution when pulling in and out of the parking lot for classes.

Strength- Every 90s x 6

  • 3 Push Press

  • Build based off feel

PARTNER WOD - 3 RFT (one partner working at a time)

  • P1: 500m Row

  • P2: 30 KB Swings (53/36)

  • P1: 30 Box Jump Overs (24/20)

  • P2: 500m Row

  • P1: 30 KB Swings

  • P2: 30 Box Jump Overs

Wednesday 05/18

This Saturday- we will be closed due to cleaning and maintenance.

Sunday will resume with our normal schedule - 8am class followed by open gym 9am-11am

Strength- Every 2:00

  • 5x5 Back Squat @ 70% of 1RM

WOD- 5:00 AMRAP 5:00 Rest x 3 sets

Set 1: 100 DU Buy in

  • 12 T2B

  • 12 Thrusters (95/65)

Set 2: 100 DU Buy in

  • 9 T2B

  • 9 Front Squats

SET 3: 100 DU Buy in

  • 6 T2B

  • 6 Squat Clean Thrusters

Score = Total T2B + Barbell mvt

Monday 05/16

Amazing job to all who participated in the 5k down at shorefront park this past Saturday! We had a few members podium as well in their age groups! Ann K 1st (60-64) Abby aka LilChief 1st (15-19) Pat Scribs 3rd (30-34) Carson 3rd (25-29)

Strength- Every 2:30 x 6 sets

  • 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

  • Build based off feel to a heavy complex

WOD- For Time

  • 60 DL (155/105)

  • 45 HPC

  • 30 PJ

Friday 05/13

REMINDER- Tomorrow (Saturday) classes have been pushed to Sunday and there will be no open gym.

The 5k down at shorefront park is tomorrow! Those who are running we will try to meet before the race to get a group pic! (On our Instagram story well put up where we are). You can still register to race the day of! Cut off for bibs (if you want an official time) is at 8:30am. Race starts at 9am.

Body Armor- 4RNFT

  • 20 Gorilla Rows

  • 15 Glute Bridges

  • 10 Paloff Press

  • 1:00 Plank

WOD- For Time

Buy in: 1,000m Row

4 Rounds:

  • 30 Push Ups

  • 30 Sit ups

  • 10 Power Cleans (185/125)

Buy Out: 1,000m Row