WOD

Refer A Friend

Invite A Friend To Check Us Out!
18
Mar

Deadlift Strength

3.19.20

If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts independently. Open gym is anytime outside of group class times. Have fun , be safe , and we can get through this safely. Here is also a quick home workout if you like.

Home WOD 4

3 rounds

run 400m or 2 min

30 push ups

60 situps

Deadlifts 5 – 5 – 3 -3 -3 -2 -2 -2 -2

B. Midline : 3 x 1 min simon says . Hollow / Arch

17
Mar

Dbs , Tbs , and D. U. bs

3. 18.20

If you want to borrow a KB for home WODS next week , let me know. At this time , we are still really focused on keeping the facility as clean as we can and I appreciate all your help with wiping the equipment down so well.

Thanks to all of you that are coming outside of class times to keep the class numbers lower. I really appreciate it.

If y Have fun , be safe , and we can get through this safely. Here is also a quick home workout if you like. The home wods next week will have a Kb in them.

Home WOD 3

Tabata 8 sets 20 sec work , 10 sec rest

jump rope

v ups

burpees

Group classes will proceed as usual

12 min AMRAP

10 db snatch alternating

10 db ohs ( any arm )

10 toes to bar

40 dubs

16
Mar

Split jerk strength

3 . 17 . 20

We have been wiping down every equipment piece after every class with bleach and disinfectant. Please use the blue towels we provide to help wipe down after using something.

If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts independently. Open gym is anytime outside of group class times. Have fun , be safe , and we can get through this safely. Here is also a quick home workout if you like

Home WOD 2

4 Rounds

run 400m or 2 min of cardio

50 squats

Group classes will proceed as usual

A. Split jerk 5 sets of 3 reps – same weight for all 5 sets , on the 2 minute.

B. Split jerk 5 sets of 2 reps – same weight for all 5 sets , on the 2 minute.

C. 5 min to find a heavy 1 rep 🙂

D. Cash out

Row 3k with a partner 🙂 switch every 100 – 250m

14
Mar

Fitness Challenge 2020 WOD

WOD 3 . 16 . 20

If you feel more comfortable working out outside of group classes , you can come outside of class time and do the workouts indepently. Open gym is anytime outside of group class times. Have fun , be safe , and we can get through this safely. Here is also a quick home workout if you like

Home WOD 1

10 rounds

8 push ups

10 alternating walking lunges

12 situps

Group classes will proceed as usual

For time

Run 500m run

50 wall balls

400m run

40 deadlifts 185 / 125

250m run

30 pullups (no butterfly). kipping or strict is ok.

100m run

20 burpee box jumps over 24 / 20

( warm up your run , then do a couple reps of each movement , slowly adding weight to your deadlift ).

10
Mar

The Ghost

WOD 3 . 11 . 20

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score.

Post separate totals of calories rowed, burpee reps and double-under reps completed