**Long Socks alert** Nikki working through z presses last week. 5x AMRAP2 5 AM Swing (24/16) 6 DB Box Step Overs 20″ (50/35) 1 min rest Skill time- Rope climbs “Change your life today. Don’t gamble on the… Read more »
Throw back Thursday to the old place to see Andy working those ring muscle ups. Three x AMRAP3 2 RMU 4 Ring dips 8 American Swings (24/16) 3 min rest “If you set goals and go after them… Read more »
Gracie waiting with a ball, ready for you to throw it. Partner WOD For Time 60 HSPU/ Push ups 50 T2B 40 FSQ (155/110) 30 Am Swings (24/16) – Synchronized 60 Goblet Lunges (24/16)- Synchronized “Only I can… Read more »
Bill doing some lifting this last week. “EVA” 5 RFT 800M Run 30 AM Swing (32/24) 30 Pull-ups “A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” –David… Read more »
Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. “Nate” Hero WOD AMRAP 20 2 Muscle ups 4 HSPU 8 American… Read more »
Miles with the full clap and jump on his burpees this week. AMRAP10 20 American Swings 10 C2B Pull ups *break = 10v-ups “Set your goals high, and don’t stop till you get there.” – Bo Jackson
Nick and Scott pushing each other through the rowing and floor presses on Thursday. 6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps “It is never too late to… Read more »
Throw back to Chris holding his white elephant gift. ***Reminder no 10AM class today. ****Holiday WOD starting at 8AM. 12 Days Of Christmas Rope Climb (15’) DB Squat (35/25) DB Hang P CL (35/25) C2B Pull ups Burpees Am… Read more »
Why American swings? because ‘Merica. MetCon Partner WOD 42 American Swings 10 Burpees 36 American Swings 10 Burpees 30 American Swings 10 Burpees 24 American Swings 10 Burpees 18 American Swings 10 Burpees 12 American Swings 10 Burpees 6… Read more »
Helen wants to know, who is your favorite girl? “Helen” 3RFT 400m Run 21 American Swings (24/16) 12 Pullups *17 min cap Reminder no 10 am class this Saturday (4/15/17) due to PRC test out. Even if you’re not… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!