Month: January 2015

Sunday, February 1, 2015

1. As many rounds and reps as possible in 12 minutes of: 10 burpees 25 double-unders   2. 3 minute ME calorie row   3. ME weighted plank 45/25  

Saturday, January 31, 2015

You should have received an email from us yesterday with your Wodify username and password. We are continuing to use MindBody  until we complete the Wodify set up. Continue to sign up for class in MindBody, but take some time to dig around in Wodify and create a profile for yourself. You can log your […]

Friday, January 30, 2015

Join us Saturday at 9 am for a 7 miler, which will be a route run through the park. We will have printed route directions so no one gets lost. Meet at the red mat. Don’t forget some fuel and dress in layers.  Excuse the mess! Very soon, wall ball lines will be painted and our wall rig […]

Thursday, January 29, 2014

    1. For Time: 10 1 arm KB swings (5 left/5 right) 10 GHD sit-ups & 5 strict pull-ups 20 1 arm KB swings (10 left/10 right) 10 GHD sit-ups & 5 strict pull-ups 30 1 arm KB swings (15 left/15 right) 10 GHD sit-ups & 5 strict pull-ups 40 1 arm KB swings […]

Wednesday, January 28, 2015

1. Power Snatch 10 minutes to a heavy single 2. EMOM x 7 5 touch & go power snatches Start at 50% of #1 & add 10lbs per minute- if you fail, subtract 10-20lbs to finish 3. Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees   Excuse the mess! Insulation is […]

Tuesday, January 27, 2015

  Christina & Jenny all smiles after a tough WOD!!!   1. Deadlift 5-5-5-5-5 *rest 2 minutes between sets 2. As many rounds as possible in 8 minutes of: 10 deadlifts 185/130 10 box jumps (step down) 24/20 10 push-ups

Monday, January 26, 2015

WE’RE BACK! 1.) 20 Minutes to Front Squat to a heavy triple   2.) 2 Rounds For Time: 10 Front Squats at 75% of 1. 10 Burpee Pull-ups You may scale up to 10 Burpee Ring Muscle-ups.   Week 3 running group update: Mother Nature may have rained us out on Saturday @ 9am, but 2pm […]

Wednesday, January 21, 2015

      Join Ian and John tonight for Weightlifting Wednesday, register in Mindbody 1.   3 rounds not for time of:   hip extensions   strict pull ups   *coach will give athletes appropriate rep scheme for each movement 2.   EMOM x 7   double-unders   pick a # that you can hit […]