*9am members Class
**10am FREE community “get your feet wet” class
WOD:
3 rounds, 1 min at each station
1:00 air squat
1:00 burpee
1:00 pull ups
1:00 kettlebell deadlift (53/35)
WOD January 12th, 2018
A.
nasty girl
“GRACE”
30 clean and jerk (135/95)
-rest 5 min
B.
50 toe2bar
WOD January 11th, 2018
A.
strict pull ups (or scale up to weighted)
6 min EMOM
5 reps
B.
Core Values:
3 rounds
16 Russian twist (53/35)
16 plank to pike (scale up to rower pike)
C.
8 min AMRAP
16 kettlebell swing (53/35)
150m run
WOD January 10th, 2018
A.
back rack lunge:
4-4-4-4-4 building
Chipper:
150m walking bodyweight lunge
200 double under
40 wallball (20/14)
WOD January 9th, 2018
nasty girl
“FRAN”
21-15-9
Thruster (95/65)
pull up
-rest 5-7 min
for time:
150m sled push (3×45)
WOD January 8th, 2018
WHOLE30 DAY 7! STAY STRONG.
A.
Snatch grip deadlift high pull
6×3 @ 85%
B.
12 MIN AMRAP
6 power snatch (95/65)
6 burpee
WOD January 7th, 2018
*10 am FREE community class
**11am monster mash up advanced workout
10am WOD:
5 rounds
18 kettlebell swings
10 hand release push ups
50 ft pavement sled push (4×45/3×45)
WOD January 6th, 2018
*9am members class
**10am FREE community class
A.
max set of unbroken back squat (45/35)
(max 3 sec rest to remain unbroken)
B.
12 min AMRAP
14 wallball (20/14)
8 burpee
WOD January 5th, 2018
Enjoy our new site!
A.
100 sit ups for time
B.
10 min AMRAP
10 box jump (24/20)
10 deadlift (165/115)