run
Strength:

Back Squat

5 x 60% of 1RM
5 x 65% of 1RM
5 x 75% of 1RM
5 x 85% of 1RM

WOD:

15 rounds:

100m sprint
30 second rest

ANNOUNCEMENTS:

*Do you still need to pay for your WOD for a Cause registration? Click here.

*Nutrition Challenge informational meeting Sept. 27th @ 7pm. We will assign teams and review the challenge rules/guidelines.

*We will be providing supervision in the kids’ room today from 4-5pm.

 

erin
Congrats to Kamalani & Erin who tied the knot over the weekend!

Labor Day Team WOD
@ 9AM
*All other classes will be canceled today*

Teams of 2:

5 rounds:

400m run
21 kb swings (1.5/1)
12 pull-ups

*Partners run together, but all other movements are shared. Each partner must complete at least one rep of every movement.

ANNOUNCEMENTS:

*19 teams have signed up for our very first competition: WOD for a Cause on Sept. 13th. There’s still time to sign-up and register. The sign-up sheet is located above the whiteboard and you can pay here: here.

 

jedi
Open Gym

10 – Noon

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

ANNOUNCEMENTS:

*Join us for a Labor Day Team WOD tomorrow, Monday, Sept. 1st @ 9am. All other classes will be canceled for the holiday.

 

push up

Teams of 2:

Buy in:
Run/Walk 400M with Kettle Bell (1.5/1)
*Switch as needed

Then, 7 Rounds:
*One partner works, while the other rests

10 Pull Ups
20 Push Ups
30 Wall Balls
40 Double Unders

Cash out:
Run/Walk 400M with Kettle Bell (1.5/1)
*Switch as needed

ANNOUNCEMENTS:

*We will be providing supervision in the kids’ room today from 9-10am. Come enjoy a stress-free workout!
*19 teams have signed up for our very first competition: WOD for a Cause on Sept. 13th. There’s still time to sign-up and register. The sign-up sheet is located above the whiteboard and you can pay here: here.

*Join us for a Labor Day Team WOD this Monday, Sept. 1st @ 9am. All other classes will be canceled for the holiday.

 

Nathan
Strength:

Bench Press
5 x 60% of 1RM
5 x 75% of 1RM
3 x 85% of 1RM
As many reps as possible x 95% of 1RM

WOD:

5 Rounds:
10 Burpee Broad Jumps
20 Walking Lunges
30 D/U

ANNOUNCEMENTS:

*19 teams have signed up for our very first competition: WOD for a Cause on Sept. 13th. There’s still time to sign-up and register. The sign-up sheet is located above the whiteboard and you can pay here: here.

 

kbs
Strength:

Front Squat
5 x 60% of 1RM
5 x 75% of 1RM
3 x 85% of 1RM
As many reps as possible x 95% of 1RM

WOD:

5 Min AMRAP:

Burpees

Rest 2 Minutes, then:

5 Rounds For Time:

12 Kettle Bell Swings (2/1.5)
10 Box Jumps (30/24)

ANNOUNCEMENTS:

*We will be providing supervision in the kids’ room today at 4pm. This is a great time to bring your child for a stress-free workout.
*19 teams have signed up for our very first competition: WOD for a Cause on Sept. 13th. There’s still time to sign-up and register. The sign-up sheet is located above the whiteboard and you can pay here: here.

 

snatch
Strength:

Clean
5 x 60% of 1RM
5 x 75% of 1RM
3 x 85% of 1RM
As many reps as possible x 95% of 1RM

WOD:

5 Rounds:

7 Hang Snatch (95/65)
Row 20 Calories
7 Toes to Bar

ANNOUNCEMENTS:

*We will be providing supervision in the kids’ room today at 9:30am. This is a great time to bring your child for a stress-free workout.
*19 teams have signed up for our very first competition: WOD for a Cause on Sept. 13th. There’s still time to sign-up and register. The sign-up sheet is located above the whiteboard and you can pay here: here.

 

mup
Strength:

Back Squat
5 x 60% of 1RM
5 x 75% of 1RM
3 x 85% of 1RM
As many reps as possible x 95% of 1RM

WOD:

For Time:

3 Rounds

800m Run
4 Muscle Ups

ANNOUNCEMENTS:

*We will be providing supervision in the kids’ room today at 4pm. This is a great time to bring your child for a stress-free workout.
*19 teams have signed up for our very first competition: WOD for a Cause on Sept. 13th. There’s still time to sign-up and register. The sign-up sheet is located above the whiteboard and you can pay here: here.