December 2016

December 2016

Adios 2016

We will be closed tomorrow, January 1st! See you all back Monday, January 2nd to kick off the new year right. WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Jump Squats 10 Wallballs :20 Bar hang 15 Knee above hips 5 Burpees WOD: In teams of 3

Read More

“Nancy”

WARM-UP: :30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left SKILL: Super set X 4 (10:00) Weighted plank hold (:45-:60) Ring support hold (:30) (rest :60) WOD: “Nancy” 5 Rounds 400m Run 15 OHS (95/65)

Read More

Deadlifts On The Menu

WARM-UP: 1 Shuttle run 10 Dynamic good mornings 10 Jumping squats 3 Wall walks SKILL: Every :90 for 15:00 5 DL at 275/175 or 65% of your 1RM WOD: 8:00 AMRAP 20 Russian twist-total (45/25) 7 Box burpee box jumps (24)

Read More

Gymnastics day

WARM-UP: 8 Reach throughs 8 Donkey kicks :30 Hollow body hold :30 Superman hold :30 HS hold SKILL: 3-4 Sets :30 L/tuck holds 10 Shoot throughs WOD: “Cindy” 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats

Read More

Time To Burn Off Those Holiday Treats

WARM-UP: Plyos 10 Wall squats 10 Sit ups 10 Burpees SKILL: 10:00 to build to a Push Press + Push Jerk Complex Then 4:00 to complete 3 sets at 80% of complex WOD: 10:00 AMRAP 20 Sit ups 10 FSQ (135/95) 10 Hang power cleans Rest 3:00 800m Run for time

Read More

Closed For The Holidays

We are closed today for the Christmas Holiday, and will re-open tomorrow morning, December 26th for our 8 and 9 am classes only. Regularly scheduled classes will resume on Tuesday, December 27th.

Read More

HappyHanukkahMerryChristmas

WARM-UP: Plyos SKILL: Teams of 2: 100 DUs Each 15 Synchronized burpees 100 DUs Each 15 Synchronized air squats 100 DUs Synchronized KBSDHP (32/24) WOD: Row Intervals 3 X 500m

Read More

12 Days of Christmas

WARM-UP: 2Xs: 200m Run 5 Burpees 5 K2E 5 Hollow rocks 5 WBS 5 Box Jumps 5 Clapping push-ups WOD: 12 Days of Christmas 1: Cluster (135/95) 2: Burpee over bar 3: Clapping push-ups 4: Push press 5: T2B 6: Hollow rocks 7: WBS (20/14) 8: OH Lunges with WB (each leg) 9: FSQ 10:

Read More

Jerk Balances

WARM-UP: Plyos 2 rounds of Cindy :30 Bar hang PVC pass thru PVC fig 8 Drill jerk balances SKILL: 5 X 5 Jerk Balances (Click link to learn more!) Building in weight ONLY if it looks good. WOD: Modified “Manuel” (30:00) 3 Rounds for reps of: 3 minutes of rope climbs 2 minutes of squats 2

Read More
Scroll to Top
Scroll to Top