**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 »
We love seeing Gracie and Isabel the dogs… how do you feel about seeing them together as a workout? “Grace” For Time 30 Clean & Jerk (135/95) Rest 3 min “Isabel” For Time 30 Snatch (135/95) *15 min cap… Read more »
Tony at one with the floor… 5 RFT 5DL (225/155) 10 Burpees Then Tabata x 4 each Hardstyle Plank L Side Plank R Side Plank “We generate fears while we sit. We overcome them by action.” –… Read more »
****Reminder only 8 AM and 9:30AM classes for Monday **** Partner WOD For Time 100 Hang Power Cleans (135/115) 5 HSPU* 10 Pistols* 15 Pull ups **Partner one starts on HPC, when fails Partner 2 starts with movements and ends with… Read more »
By plane, train, automobile… or bike. Come on in. Partner WOD AMRAP22 60 DUBs 50 WB (20/14) 40 Russian Swings (24/16) 30 C2B 20 V-ups *Synchronized except DUBs “Don’t let yesterday take up too much of today.” –… Read more »
Half way through the Trio Tabata Thursday. AMRAP 6 5 BMU 5 Power Cleans (185/ 130) 2 min rest AMRAP 6 5 BMU 3 Power Cleans (205/145) “Success is no accident. It is hard work, perseverance, learning, studying,… 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 »
Lindsay using her natural bouncy personality to do a few burpees. Strength E2MOMx8 5 Deadlift 5 HSPU (Deficit) *Score is weight “Tiggers are wonderful things. Their tops are made out of rubber, their bottoms are made out of… Read more »
Group picture from Saturday’s open house, wod group one. For Reps Strict C2B Burpee Box Jump Overs (24/20) Rest *2 min ea, 1:30 ea, 1 min ea, :30 ea **Score is reps “Imagine your life is perfect… Read more »
Mitch getting in thrusters during one of the Saturday wods. MetCon E5MOMx 3 400m Run 21 Thrusters (95/65) Then E3MOMx3 200m Run 15 Thrusters (75/55) “You never know how strong you are until being strong is the only… 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!