7-24-17

7-24-17

WARM-UP 1min ankle stretch 1min pigeon stretch each leg 1min squat stretch -then- 2 Sets -60sec row or bike FAST -10 Strict Press -10 Front Rack   RE-TEST ON A RUNNING CLOCK: From 0:00 to 15:00 -Find Your 1RM Thruster From the rack...

Read more
7-21-17

7-21-17

DONT FORGET HAPPY HOUR AT 6:30P TONIGHT!!! BRING SOME DRINKS, FINGER FOODS AND ANYTHING YOU MIGHT WANT GRILLED! NO 6:30PM CLASS! WARM-UP 2 Sets -100M Overhead Plate Walk -15 Ground to Overhead -20 Sit Ups STRENGTH 5 Sets (20mins max) 1) Seated...

Read more
7-20-17

7-20-17

WARM-UP 10mins -Class Game Of Choice STRENGTH 4 SETS  (20min cap) 1) Alternating Walking DB Lunges- 20 reps 2) Good Mornings from the rack- 10 reps *Rest as needed, make sure to go slow and controlled on the good mornings and focus on the...

Read more
7-19-17

7-19-17

ITS THE HALFWAY POINT OF THE MONTH….HOPE YOU AND YOUR PARTNER ARE ADDING UP THOSE ROWING CALORIES!!! DON’T FORGET EVEN IF YOU’RE NOT DOING THE IN-HOUSE COMPETITION NEXT MONTH YOU’RE STILL ELIGIBLE FOR THE JULY BONUS PRIZE...

Read more
7-18-17

7-18-17

ITS THE HALFWAY POINT OF THE MONTH….HOPE YOU AND YOUR PARTNER ARE ADDING UP THOSE ROWING CALORIES!!! DON’T FORGET EVEN IF YOU’RE NOT DOING THE IN-HOUSE COMPETITION NEXT MONTH YOU’RE STILL ELIGIBLE FOR THE JULY BONUS PRIZE...

Read more
7-17-17

7-17-17

ITS THE HALFWAY POINT OF THE MONTH….HOPE YOU AND YOUR PARTNER ARE ADDING UP THOSE ROWING CALORIES!!! DON’T FORGET EVEN IF YOU’RE NOT DOING THE IN-HOUSE COMPETITION NEXT MONTH YOU’RE STILL ELIGIBLE FOR THE JULY BONUS PRIZE...

Read more
7-14-17

7-14-17

DONT FORGET CLASS TOMORROW AT 9AM FOLLOWED BY A MOBILITY/INJURY PREVENTION CLASS AT 10AM! WARM-UP 2 Sets -5 Pull-Ups -10 Push-Ups -15 Air Squats -5 Deadlifts -5 Power Cleans -5 Push Jerks WOD On a Running Clock: 0:00 to 12:00 12Min Amrap -200M...

Read more
7-13-17

7-13-17

WARM-UP 10Mins or Partner Rowling *8 penalty reps for the loser-exercise up to the winner PARTNER WOD IN TEAMS OF 2: For time: -400M Sled Pull *20 Air Squats Every 50M (8 sets) -400M KB Farmer Walk *20 Deadlifts Every 50M (8 sets) -400M Plate...

Read more
7-12-17

7-12-17

WARM-UP 2 Sets -60 Sec Row -60sec Ring Rows -60 Sec Plank Walk Ups STRENGTH 15MIN ROTATION 1) Chinese Barbell Rows- 5 reps with 3sec pause at top 2) Tempo Ring Push-Ups- 5 reps with a 4sec pause at the top and bottom of the pushup *Rest as needed...

Read more

7-11-17

WARM-UP 2 Sets 60sec Row or Bike Sprint 50′ Duck Walk OR Scaled do 20 air squats 30 Plank Shoulder Taps   STRENGTH EMOM-EVERY 2MINS FOR 18MINS Mins 0:00/2:00/4:00 -1 Overhead Squat Mins 6:00/8:00/10:00 -2 Front Squats Mins...

Read more
7-10-17

7-10-17

HURRY AND TEAM UP WITH SOMEONE FOR THE JULY BONUS CHALLENGE AND GET THOSE ROW CALORIES IN!!! CHOOSE WISELY….IT WILL BE YOUR PARTNER FOR THE AUGUST IN-HOUSE COMPETITION AUGUST 19TH! EXERCISES WILL BE RELEASED SOON FOR THE IN-HOUSE COMP!...

Read more
7-7-17

7-7-17

WARM-UP 3 sets -25′ inch worm -50′ alternating high kicks   WOD For Time: 30 Deadlifts 60 Med Ball Sit Ups 200M Run w/Ball 20 Deadlifts 40 Med Ball Sit Ups 200M Run w/Ball 10 Deadlifts 40 Med Ball Sit Ups 200M Run w/Ball...

Read more