rings

Strength

Strict Shoulder Press

4 sets x 6 reps @ 75% of 1 RM

 

WOD

3 rounds

50 Toes through rings

50 back extensions

50 burpees

 

Hillaryfamily

Have you registered for this amazing event?

Click here to check out the WODs and register to compete!

Open Gym

10 – noon

Come work on strength, skills, mobility, or make-up a WOD that you missed during the week. We hope to see you there!

 

class

Today’s Schedule:

8 am: OLY

9 am: Team WOD

1:30 pm: Gymnastics Clinic

6 pm: Saturday Night Lights


OLY

15 min EMOM

1 power snatch + 1 squat snatch, + 2 OHS

Team WOD

Row 2000m (switching every 500m)

10-9-8-7-6-5-4-3-2-1
Front squats (95/65)
Toes to bar

-Then-
Run 2000m (switching every 400m)

*One partner will complete all 10 reps of both then rest while the other partner completes all 10, then partner does all 9 reps of both and rests while the other completes all 9 reps…

 

Saturday Night Lights @ 6 pm

“Pike”

5 rounds for time of:
20 thrusters (75/55)
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50 m bear crawl


 

ANNOUNCEMENTS:

  1. WOD for a Cause events 1 & 2 have been released. Click here to check them out and register. 

 

kenzie

MTD today at 9:30 am

Gymnastics Clinic with Coach Adam -TOMORROW-

Saturday, August 29th @ 1:30 pm

Skill-Work

Double-Under Practice

 

WOD

21-15-9

Power cleans (135/95)

Front rack lunges

Push jerk

 

 

ANNOUNCEMENTS:

  1. WOD for a Cause events 1 & 2 have been released. Click here to check them out and register. 

 

tanya

Strength

Barbell Bench Press

4 sets x 8 reps

@ 65% of 1 RM

 

WOD

20 Min EMOM:

Even: calorie row (10 cal/8 cal)

Odd: 1 rope climb + 5 burpees

*WOD turns to AMRAP if not able to stay within the EMOM

ANNOUNCEMENTS:

  1. WOD for a Cause events 1 & 2 have been released. Click here to check them out and register. 

  2. Gymnastics Clinic with Coach Adam – Saturday, August 29th @ 1:30 pm

 

lauren

Strength

5 sets:

1 snatch pull + 1 power snatch + 1 hang squat snatch

@ 70% of 1 RM

 

WOD

21-15-9

Snatch (115/75)

burpee pull ups

ANNOUNCEMENTS:

  1. WOD for a Cause events 1 & 2 have been released. Click here to check them out and register. 

  2. Gymnastics Clinic with Coach Adam – Saturday, August 29th @ 1:30 pm

 

back squat

Gymnastics is canceled today – Regular WOD @ 9:30 am

Monday & Tuesday 8 pm class added!

Strength

Reverse Snow Angel

4 sets x 10 reps

 

WOD

5 rounds:

5 back squats (235/165)

10 toes to rings

15 HSPU

ANNOUNCEMENTS:

  1. WOD for a Cause events 1 & 2 have been released. Click here to check them out and register. 

  2. Gymnastics Clinic with Coach Adam – Saturday, August 29th @ 1:30 pm

 

erica

Monday & Tuesday 8 pm Class Added!

Strength

Strict Shoulder Press

4 sets x 6 reps @ 70%


WOD

For time:

400m sprint

Rest 2 mins

800m sprint

Rest 3 mins

1200m sprint

Rest 3 mins

800m sprint

Rest 2 mins

400m sprint

 

 

ANNOUNCEMENTS:

  1. WOD for a Cause events 1 & 2 have been released. Click here to check them out and register. 

  2. Gymnastics Clinic with Coach Adam – Saturday, August 29th @ 1:30 pm