The 6am class preparing to row on Tuesday. MetCon 6 RFT 200m Run 5 BMU 5 Deficit HSPU* *Deficit= 3-5″ “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
bar muscle ups
**Reminder no 9am class for Thursday** Marla working out foot placement before she races up the rope. EMOM x 10 3-5 Bar Muscle Ups 5 HSPU (unbroken) 2 min rest EMOM x 10 1 Rope Climb 10 Russian Swings… Read more »
Miles & Scott getting in friend time between biking sessions. Partner WOD AMRAP 24 (IGYG) 75m Sled pull (Forward) 75m Sled pull (backward) 15 Pull ups *Rx+: 8 BMU “Believe in yourself! Have faith in your abilities! Without… Read more »
Simon says 10 Toe touches… No wonder Greg is smiling. AMRAP 12 10 ea OH Reverse Lunges (45/25) 5 BMU “A good head and a good heart are always a formidable combination.” -Nelson Mandela
Chong working on her single arm KB Snatches earlier this week. AMRAP 9 15 ea SA DB Push Press (35/25) 15 BMU** **Sx: 30 Pull ups Then skill work. “Man can live about forty days without food, about… Read more »
Kristen getting in some rope work during 18.3. E3MOM x 5 100 DUs 10 Box Jumps (30/24) 5 BMU **1 Du= 1 Su * BMU scale is 8 Pull ups “When you’re different, sometimes you don’t see the… Read more »
Marla and Breanne doing the work to get the gainz. Still time to come try out a class or two for free. We would love to meet you! Open WOD 16.3 AMRAP 7 10 PSn (75/55) 3 BMU … Read more »
Pat demonstrating you can have fun at any age. AMRAP 8 (Repeat from 170623) 15 Power Snatch (95/65) 5 BMU *Scale= 10 Pull ups “Life is a balance of holding on and letting go.” – Rumi
Ben showing how great it is to get those bar muscle ups. Strength 1RM Pull-up Then x6 3 Strict 3 Kip 3 BMU *mod1 = 4 strict, 5 kip *mod2 = 10 piked ring row or ring rows… Read more »
Working the movements lighter lead to better form & heavier lifts in the long run. MetCon 8min AMRAP 15 Power Snatches (95/65) 5 Bar Muscle Ups * *Scale is 10 Push ups “To be content means that you… 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!