Brooke & Tony with a little assault tabata… MetCon 5 RFT 3 Ring MU 6 Burpee Plate Slams (45/25) 9 Cal Bike “Change your life today. Don’t gamble on the future, act now, without delay.”- Simone de Beauvoir
Greg enjoying his bike ride for a warm up. For Time 20/14 Cal Bike 20 Burpees 20 Push Press (95/65) 5 min rest & repeat **Score is difference between the 2 scores (smaller is better) “We generate fears… Read more »
Scott deadlifting during Wednesday’s class. Tabata Bike (Cal) 2min rest Tabata Row (Cal) 2min rest Tabata DU *Score is combined calories and DU “The only person you are destined to become is the person you decide to be.” –Ralph… Read more »
It’s all fun and games when the pvcs come out. 3RFT 20 DB Snatch (50/35) Left 10/7 Cal Bike 20 DB Snatch (50/35) Right 10/7 Cal Bike 2 min Rest *If you set Db Down= Cal bike (5/4) … Read more »
We love our family time… Come check us out next week at our Open House! MetCon For Time 21-15-9 Cal Bike 9-7-5 Bar Muscle Up “I believe in being strong when everything seems to be going wrong. I… Read more »
Ready for a little ride, broken up with lunges? 3RFT 15/10 Cal Bike 20 DB Lunges (35/25) “There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers… Read more »
Never in a hurry to leave in the morning, they decided to go for a little ride. Let’s hear it for fitness tripping. 18 AMRAP 20 cal Assault Bike 30 total DB Box Step ups w/ 20″ box (50/35) 20… Read more »
We love watching people meet and exceed their goals with PR’s. Way to go Rob! For Time 40/28 Cal Bike 50 du 30/21 Cal Bike 40 du 20/14 Cal Bike 30 du 10/7 Cal Bike 20 du “We… Read more »
“I want to ride my bicycle, I want to ride it where I like”… “Get on your bike and ride” Is it stuck in your head? Good, let’s go! 5 RFT 10/7 Cal Bike 10 Burpees 10/7 Cal Bike… 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!