Tuesday 04/02
Strength - Every 90s x 6 Sets
3-3-2-2-1-1 Power Cleans
Build based off feel
WOD - For Time
3 Rounds
15 Medball Squat Cleans (20/14)
15 Deadlifts (135/95)
3 Rounds
15 Wallballs (20/14)
15 Power Cleans (135/95)
Monday 04/01
We hope everyone had a great holiday weekend ! Hello April !
Body Armor - OTM x 12 mins
10 Bentover barbelll rows
25 Hollow Tucks
10 Bird Dogs ea. side
WOD - 3:00 AMRAP + 1:30 Rest x 4 Sets
Sets 1 & 3 =
21/16 Cal Row
12 Lateral Burpees
Max C2B
Sets 2 & 4 =
21/16 Cal Row
12 Lateral Burpees
Max Alt. DB Snatch (50/35)
Friday 03/29
Easter Sunday - closed
Monday - normal schedule
Our spring fling registration sheet is up in our lobby! If you need help finding a partner please let us know asap!
Competition day : Saturday 04/27
All levels, teams are guaranteed 3 workouts before the first cut for semifinals
1 Male + 1 Female team : $100 registration fee per team
T-Shirt cut off date : April 11th
If you have any questions at all please contact us at any time !
Strength Day
Part 1 : Front Squats
8 x 3 @ 75% of 1RM
Every 2:00
Part 2 : Snatch
Every 90s x 12 sets
Sets 1 - 6 = 2 Reps, start 60-65% of 1RM and build
Sets 7-12 = 1 Rep , start 80%+ and build
Thursday 03/28
Strength - Every 2:00 x 5 Sets
5-5-5-5-5 Deadlifts
Build based off feel
WOD - 10 min AMRAP
6 Push Jerks (155/105)
9 Lateral Burpees
12 Sit ups
Wednesday 03/27
Reminder that we will be closed this Sunday for Easter !
Registration sheet for the Spring Fling is up in our lobby ! If you need help finding a partner let us know. We need final shirt sizes by 04/11.
WOD - Every 3:00 x 10 Alt between
60 DU + 25 Wallballs (20/14) + 8 Strict pull ups
500/400m Row