Our friends at Go All Day will be giving away shirts to the top male and female finishers in Level 1 and Level 2 in today’s workout. Be sure to join us! Warm-up: 200m run, then 2rds of: 3 Wall Walk 6 Strict Pull-ups 9 Hollow Rocks Strength: 1a) Push Press 3×3 @ 90% 1b) […]Read More
Let’s talk about the importance of sleep. Yes, I’m sure you already know that you are supposed to get close to 8 hours of sleep per night and it always seems impossible to fit it in. But maybe if you see WHY it’s important, you’ll make time for those extra minutes. Sleep is an important […]Read More
Group Barbell Warm-Up Barbell: Every 90sec for 6min (5sets) 5 Touch and Go Power Snatch Start at 50% of your 1RM and add weight each set until you cannot perform TNG. Then drop the weight, back and finish the rounds. Strength: Every 2:30min Back Squat 3×3 @ 90% WOD: 5min AMRAP 5 OHS (115/75) (Rx+ […]Read More
Warm-up: 200m run, then 3rds of: With a barbell: 5 Good Morning 5 Back Squat 5 BTN Press Strength: 1a) Deadlift 3×4 @87% 1b) Seated Strict DB/KB Press 3×6 WOD: 2-person team. One person working at a time. Complete 4rds each for total time. 300m Row 10 Thruster (115/75) 10 C2BRead More
Warm-up: 200m run, then 2rds of: 5 Push-up to Inchworm 6 Spiderman (5sec hold) 7 Air Squat Skill/Gymnastics: 5sets of 30sec Nose to Wall Handstand Hold Rest 30sec EMOM x 12 1) 30sec Parallette L-sit 2) 2 Rope Climb 3) 5 Roll to Candlestick 4) 6-8 Strict HSPU WOD: For time 6 sets of 400m […]Read More
Warm-up: 800m run Mobility: 10min on Thoracic Spine and Shoulders WOD: EMOM x 24 1) 12 Wall Ball (20/14) 2) 12 T2B 3) 8 Ring Dip 4) 8 Burpee Box Jump Over (24/20) *To complete as Rx, you must perform all reps in allotted time frame.Read More
This post was in our July 2014 newsletter, but I wanted to revisit it to make sure everyone understands the importance of post-workout nutrition. Why do I need to drink a shake after I work out? Here’s why- When we workout, we are causing tissue damage and are depleting our liver and muscles of glycogen […]Read More
Warm-up: 200m run, then 3rds of: 2 Wall Walk 4 Nose to Wall Squat @3311 6 Horizontal Ring Row Strength: Back Squat 3×4 @ 87% Rest 2min between sets WOD: 12min AMRAP 200m run 5 Front Squat (135/95) 10 Pull-upRead More
Please note our Friday class times. We are still on a holiday schedule and will only have classes at 9:30am, 12pm, 4:30pm and 5:30pm. Thanks and hope you enjoyed your New Year’s!Read More
