Kettlebell/Function: A.) 5 min. EMOM KB Clean and Press 2 L/R (1.5/1) B.) For time: 40 Wallballs (20/14) 30 DL (135/95) 40 Sit-ups 30 DL (135/95) 40 Wallballs (20/14) Perform/RX A.) 5 min. EMOM Power Clean and Jerk 2 @ 70% or less B.) For time: 40 Wallballs (20/14) 30 DL (175/105) 40 Sit-ups 30...Read More
Kettlebell/Function: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 Double KB Push Press 10 Double KB lunges (suitcase carry) 10 Burpees Perform/RX A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (95/65) 10 Front rack lunges 10 Burpees Compete: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (135/85)...Read More
Kettlebell/Function: A.) Turkish Get-up 3x 1-3 ladder L/R B.) “Mini-Murph” For time: 800 m row 40 Ring Rows 60 Push-ups 80 Air Squats 800 m row Break up reps as needed Perform/RX A.) Make up Lift B.) “Mini-Murph” For time: 800 m row 40 Pull-Ups 60 Push-ups 80 Air Squats 800 m row Break up reps as needed...Read More
Friday Night Lights at 6:30pm. No 6:30 classes. All Levels: A.) Back Squats 1 rep at 90% (If successful continue on to new 1 rep) B.) Helen(Rowing) 3 rounds for time: 500m Row 21 KB swings (1.5/1) 12 pull-ups Read More
All Levels. A.) Skill Work – 15 min. – Pick 1 skill to work on DU’s, Bar Taps, T2B, ***Keep reps to 5 or less per attempt. B.) 5 rounds w/partner Partner 1: bike 8 cal or ski 300 m Partner 2: 20-30 DU then rest Switch when partner 1 is finishedRead More
We could all learn a little bit from each other and it’s not always easy to stop and have a conversation in the middle of a WOD. This series will give you some inside information on some of our most loyal members. Today we’re talking with Jim Sorum. Q: What do you do for...Read More
Kettlebell/Function: A.) KB Lunge Press 4×10 5 each L/R new movement go light B.) 5 rounds 8 KB OHS (44/35) (4 each arm) or 16 air squats. Shuttle Sprint <-> 4X 8 Burpees Perform/RX A.) Snatch + OHS 4×1 @ 70% or less – feel good weight B.) 5 rounds 8 OHS (95/65) Shuttle Sprint...Read More
# FNL – progression press release wk-1 The open and Friday Night Lights are upon us! Even if you aren’t on a team please feel welcome to come into the gym to perform the open workout. We will run heats until everyone has gone! Teams of course will have first priority. Speaking of teams,...Read More
Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min. 2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3 rounds 20 Wallball (20/14) Bear Crawl <-> 2X 20 KB swings(1.5/1) Perform/RX A.) 3 rounds 1 min. DU’s active rest 2min. 2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3...Read More
