Announcements
Our next Family and Friends day for all classes and locations is February 17th. Follow this link to RSVP yourself and your friend! If you have any questions, please email us at [email protected]
There will be no Competitors class this Saturday February 8th at 12pm.
LAST CALL for the pre-order Team T-shirts and Tanks going out Feb 6th. You can place your order by clicking HERE
Do you need to work on those double-unders? Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!
Date: Sunday, February 16
Time: 9:30am – 11:30am
Click HERE to Register
Fitness – Performance – Sport
A. Back Squats – 4 x 8 w/2 Min Rest
B. 3 Rounds AFAP
300M Row (Hard Effort)
25 x Wallballs (Sport UB) @ 20lb/14lb
2 Min Rest
-Post results under comments
Travel WOD:
10 minutes treadmill warmup, 70 DUs
2 sets of 21-15-9 …..pushpress, burpees, sit-ups (rest 2 minutes between)
I’m either tired still or already out of shape! Whew
A. 105 x2 115×2. Felt good. Liked using a lighter weight to work in my form.
B. 7:01 for total time. 14# Mad at myself for breaking up the last set of WBs.
A. 65 x 3 85 x 1
B. 7:09 total time. 10# for WBs. Really struggled with these. Lungs really burned.
Performance:
A. —>225
B. 10:39 total time ( butt cheeks hurts )
A. 65, 75, 85, 85. Remembered my oly shoes today! Felt good squatting.
B. 2:20/2:36/2:41 (7:37 total). WB @ 10lb. Not feeling the wallballs today. SI joint getting tight and tweaky so I need to go take care of it
A. 95,115,135,155
B. 10:15 unbroken WBs
A. 135, 155, 165×2
B. 12:18. WBs were rough.
Performance
A. @135# – really focused on form today
B. 12:20 (with partner so the rests were slightly more than 2 min) – Rx
good to get ready for the open with those wallballs
Dahlc WOD because I worked late today to finish stuff up…
Squats 4×8 135, 145,155,165
300m sprint row plus 25 UB wall balls 12 lbs because I couldn’t find 14s. Not sure on the time 10-12 minutes I’m guessing. Annoying because Dahlc has a million wall balls and very few walls?! I had to run across the room.
Elliptical rollerbladey thing 20 minutes
Stretching at end
A. 105-105-105-105 Took it easy. One of my legs feels like it goes down faster than the other. Weird.
B. You go I go with Staci. Our time was 13:07. We averaged 2:00-2:15 each round. WB unbroken….although I wasn’t planning on it. Thanks for the push Staci! 🙂
A: 105#
B: Didn’t time my first round
2:08
2:17
Sport:
A. 105-105-105-105 (kept it light to prep this weekend. Felt good to get the hips moving.)
B. You go I go with Nicole
See Nicole’s comment for times. WB UB at 10ft target. These felt good and were easier than I was anticipating.
Good work Nicole!
75#
15:00 – done with Lindsey!
A. 105, stayed lighter this time
B. 11:15 (including rest time); 10 lb wall ball. That was harder than it looked.